HYROX Timer — 8-Station Race Simulator

What is HYROX?

HYROX is a standardized fitness race format that combines running with functional strength stations. The whole race is the same everywhere in the world — eight 1-kilometer runs alternating with eight workout stations done in a fixed, never-changing order. There's no rest between elements; the clock runs continuously from the first step to the last wall ball. It's been called "the Olympics of fitness racing" by the people who run it, and the format has expanded rapidly across North America since 2024.

What makes HYROX testable as a race rather than a workout is the standardization. Tabata is a protocol; HYROX is a course. Every athlete competing in the men's open division does the same total work in the same sequence, so finishing times compare directly. Sub-60 minutes is elite. Sub-75 is competitive amateur. Sub-90 is the most common target for first-time finishers.

The 8 stations in order

The station order is fixed by the rulebook and identical at every race. This timer simulates that exact sequence:

1. 1km Run → SkiErg (1000m)
2. 1km Run → Sled Push (50m, weight by division)
3. 1km Run → Sled Pull (50m)
4. 1km Run → Burpee Broad Jumps (80m)
5. 1km Run → Rowing (1000m)
6. 1km Run → Farmers Carry (200m)
7. 1km Run → Sandbag Lunges (100m)
8. 1km Run → Wall Balls (75 reps open / 100 reps pro)

How to use this timer

1. Set your Run target — the pace you're shooting for per km. 5:00 is a typical sub-90-minute target. 4:00–4:30 for sub-75. 3:30 for sub-60.
2. Set your Station target — how long you expect each station to take. 4:00 is a reasonable training default; elite athletes hit some stations under 3 minutes and some (Burpee Broad Jumps) closer to 4–5.
3. Press Start. The timer begins counting down your first 1km run.
4. When you finish a run early, tap Skip in the runtime controls to advance to the next station immediately. When you finish a station, tap Skip again to start the next run. If you take longer than your target, just keep going — the timer will auto-advance at zero either way.
5. The total elapsed clock and "next up" readout below the digits track your overall race time and tell you what's coming.

Pacing — the Roxzone matters more than you think

HYROX times are won and lost in transitions. The Roxzone is the area between the running track and the workout stations, and the clock doesn't stop while you're walking from one to the other. Elite athletes spend 3–4 minutes total in the Roxzone across the whole race. Recreational athletes often lose 8–12 minutes there. That's the difference between a sub-90 and a 95-minute finish, with no extra fitness required.

This timer doesn't track Roxzone time separately, but the total elapsed clock includes everything between Start and Finish — so if your run-plus-station target adds up to 72 minutes and you finish in 84, you've spent 12 minutes in transitions and the wall. Train transitions like a station: walk in, set up the implement, start moving, no fumbling.

Common pacing strategies

• Even-effort: hold the same heart rate across runs and stations. The most common approach for first-timers; produces the most predictable finish.
• Negative split: start the first half slightly conservative, push the second half once you know what you have left. Works for athletes who tend to redline early.
• Front-load: hammer the first 4–5 stations because they're fresh-leg friendly (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps), back off slightly through Rowing and Farmers Carry, finish strong on Wall Balls. Used by elite competitors who can recover under load.

Doubles and relay variants

HYROX also runs Doubles (two athletes splitting work) and Relay (four athletes, each doing two stations). The timer above simulates the singles format. For doubles, the work-to-rest ratio means you can hold a higher pace, but the run pace targets stay the same — it's the station targets that drop. For relay simulation in training, you'd typically simulate 2 stations on, 6 stations off, which is closer to a pure interval workout — see the Interval Timer for a more flexible setup.

Training for HYROX

Most HYROX-specific training programs revolve around three pillars: aerobic capacity (long runs and intervals), specific strength endurance for the implements (Sled, Wall Balls, Sandbag), and transition practice. Race-simulation sessions like this one belong in the final 4–6 weeks before a race, not as a weekly workout — they're a check, not a training stimulus. Pair regular sessions with the Interval Timer for run intervals, the Tabata Timer for short conditioning blocks, and the AMRAP Timer for capacity-under-fatigue work.