Improve your Hyrox.
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ROXStats analyses your races & your workouts. We turn them into insight and advice on how to build your race, where to find time, and how to set a better time next round.

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12,480 Races analysed

86,500 Workouts logged

The course

SkiErgSled PushSled PullWall BallsBurpee Broad JumpsFarmers CarrySandbag LungesCompromised runningRoxzone1 km RunSkiErgSled PushSled PullWall BallsBurpee Broad JumpsFarmers CarrySandbag LungesCompromised runningRoxzone1 km Run

The race

Eight runs. Eight stations.
No surprises.

The format is the same worldwide. Your numbers aren't. This is what we measure, station by station, run by run.

01

1 km Run

Open the race

Start controlled, about 10 to 15 seconds slower than your target pace. Going out too hard is the classic rookie mistake.

02

1000 m SkiErg

Find your rhythm

Long, powerful pulls from your hips and lats, not your arms. Set the damper around 5 or 6.

03

1 km Run

Loaded run pace

Your legs feel heavy after the ski. Shorten your stride and let your cadence come back gradually.

04

50 m Sled Push

152 kg pro, 102 kg open

Stay low with straight arms and drive through with short, chopping steps. Never stand upright.

05

1 km Run

Recover on the move

Your heart rate peaks after the sled. Run the first 200 m on feel, not on pace.

06

50 m Sled Pull

103 kg pro, 78 kg open

Hand over hand, hips low, lean back with your body weight. Reset your feet, don't pull with your arms alone.

07

1 km Run

Halfway. Hold on.

Mentally the toughest lap. Latch onto a runner ahead and hold their pace.

08

80 m Burpee Broad Jumps

Where your pacing breaks

Minimal ground contact, jump from your hips and breathe at the top of every rep.

09

1 km Run

Bring your heart rate down

Bring your heart rate down before the row. Relax your shoulders and float.

10

1000 m Row

Meter your power

Strong leg drive around 26 to 28 strokes per minute. Negative split, don't sprint the first 250 m.

11

1 km Run

Five done, three to go

Five done, three to go. Stay patient, the race is won in the second half.

12

200 m Farmers Carry

2 x 24 kg pro, 2 x 16 kg open

Your grip is the limiter. Go unbroken if you can, keep your shoulders packed and walk tall.

13

1 km Run

Forearms screaming

Your forearms are on fire. Open your hands and shake them out while you run.

14

100 m Sandbag Lunges

30 kg pro, 20 kg open

Short steps, back knee kisses the floor. Keep the bag high and your torso upright.

15

1 km Run

Last free run

One lap to empty the tank. Build your pace, you can recover after the finish.

16

100 Wall Balls

9 kg pro, 6 kg open

Find a rhythm and break early, before you fail. Drive with your legs, catch in the squat.

Race analysis

Analyse your whole race,
& see where the potential is.

Open a race and see every split. Switch between your runs and your stations, compare races side by side and review your roxzone, all with PRO. We analyse your race and give simple, actionable tips that help you finish your next race faster.

Single PRO Madrid ’26

Finish

1:06:42

Running Stations

SkiErg

4:08

Sled Push

2:55

Sled Pull

3:12

Burpee Broad J.

4:18

Rowing

3:46

Farmers Carry

1:50

Sandbag Lunges

3:58

Wall Balls

5:06

PRO

Compare races

Place two races side by side, per segment.

HYROX MADRID

PRO_SEASON_2025/2026 1:06:42

Roxzone

3:29

≈ 26s per transition

In the app

Numbers that change
how you train.

A finish and split time doesn't tell the whole story. Running harder doesn't always mean a faster time. Your stats show where you can really gain.

A workout for every goal

Hundreds of workouts, sorted by focus and pace. Pick how much time you have, then the station that holds you back.

30 min 45 min 60 min

Compromised running

Sleds and carries

Engine: Ski and Row

Wall balls and lunges

Play your next race forward

Prepare perfectly with a quarter, half or full Hyrox simulation. Log your times, track your progress and get valuable tips.

1/4 Hyrox Quarter simulation 2 stations · 2 runs

1/2 Hyrox Half simulation 4 stations · 4 runs

Full Hyrox Full simulation 8 stations · 8 runs

Full simulation Logged · 12 May

1:09:14

All your stations at a glance

A radar of your strong and weak stations, compared to your age group. See where the most time can be won.

Station profile

You vs. your age group

You Group average

Heavy Push and Pull Sleds are your weakest station. Train them with focus.

Engine intervals Build a stronger Ski and Row for a faster finish.

Pacing

The race Pace it the right way

Sleds

Sled Don't break at these two stations

Penalties

Don't judge Avoid penalties

Sandbag Lunges

Lunges Build the right strength

The experience

Enjoy it Hyrox is an experience

Follow races

Follow races,
live and afterwards.

Watch and follow races from friends and top athletes. See real-time splits and projected finish time.

Volg Race

Maarten 31 jr

Amsterdam PRO

12 mei 2026 · #34 van 312

1:04:12

Karen 28 jr

Brussel OPEN

3 apr 2026 · #88 van 540

1:11:36

Tom 35 jr

Londen PRO

18 jan 2026 · #21 van 410

0:58:30

Isa 29 jr

Berlijn OPEN

9 nov 2025 · #152 van 720

1:18:46

Run 1

4:32

Row

3:52

Run 2

4:41

Sled Push

1:47

Run 3

4:48

Run 1

5:01

Row

4:18

Run 2

5:09

Sled Push

2:03

Run 3

5:14

Run 1

4:08

Row

3:31

Run 2

4:12

Sled Push

1:34

Run 3

4:18

Run 1

5:24

Row

4:46

Run 2

5:31

Sled Push

2:18

Run 3

5:38

From the blog

Read, learn, get faster.

Training insights, race tactics and station technique. Fresh from our coaches.

The roxzone is your hidden station

12 Jun 2026 · 5 min

Sled Push: stay low, push fast

8 Jun 2026 · 4 min

Learning to run compromised

3 Jun 2026 · 7 min

Your first run shouldn't be your fastest

28 May 2026 · 6 min

A hundred wall balls without failing

21 May 2026 · 5 min

Read all articles

How it works

From race to result.

Log your race

Enter your station times, runs and roxzone. Or import them straight from your result.

01

Analyse your splits

See where you lose time. Per station, per run, and in the transitions no one tracks.

02

Train with focus

Pick workouts that target exactly your weakest stations. No guesswork, a clear plan.

03

Improve your time

Race again, compare and watch the seconds drop. Every race sharpens the next plan.

04

Pricing

Start free. Upgrade when you want.

Log your races without paying. Want deeper analysis and simulations? PRO is ready.

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€ 0 forever

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Basic split overview
Workout library

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Full race analysis
Race simulations and finish prediction
Archive of your completed races
Detailed performance statistics

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