H
HYROXPACER
Home/Hyrox Station Calculator & Benchmarks
Specialized Workout Station Deep-Dive

HYROX Station Time Benchmark & Rebalancing Tool

Fine-tune and balance your target split times for all 8 functional stations. Compare your targets against real-world division percentiles to spot your biggest areas of improvement.

Load Benchmarks:
Combined 8 Stations Time
40:05
Average Station Time~5:01
#1

1. SkiErg

1,000 m
4:45
Bodyweight
Adjust Target Time:4:45
OPEN MEN Benchmarks
Elite3:30
Top 25%4:05
Median4:45
Finisher5:40
Pro Tip: Use your bodyweight on the downward hinge rather than pulling only with triceps. Keep stroke rate around 38-42 spm.
#2

2. Sled Push

4 x 12.5 m (50m)
4:00
152 kg (incl. sled)
Adjust Target Time:4:00
OPEN MEN Benchmarks
Elite2:15
Top 25%3:00
Median4:00
Finisher6:00
Pro Tip: Keep straight arms with shoulders locked against the poles, stay low at a 45-degree angle, and drive through balls of your feet.
#3

3. Sled Pull

4 x 12.5 m (50m)
5:30
103 kg (incl. sled)
Adjust Target Time:5:30
OPEN MEN Benchmarks
Elite3:20
Top 25%4:20
Median5:30
Finisher7:30
Pro Tip: Sit back into a deep squat position and use your leg drive and bodyweight to pull rather than pure arm rowing.
#4

4. Burpee Broad Jumps

80 m
6:00
Bodyweight
Adjust Target Time:6:00
OPEN MEN Benchmarks
Elite3:30
Top 25%4:30
Median6:00
Finisher8:00
Pro Tip: Do not jump for maximum distance; consistent medium jumps with steady breath control will preserve your heart rate.
#5

5. Rowing

1,000 m
4:35
Bodyweight
Adjust Target Time:4:35
OPEN MEN Benchmarks
Elite3:30
Top 25%4:00
Median4:35
Finisher5:30
Pro Tip: Focus on 60% legs, 20% core, 20% arms. Damper setting between 5 and 6 is optimal for most athletes to avoid premature forearm fatigue.
#6

6. Farmers Carry

200 m
2:45
2 x 24 kg
Adjust Target Time:2:45
OPEN MEN Benchmarks
Elite1:30
Top 25%2:05
Median2:45
Finisher3:40
Pro Tip: Roll your shoulders back, brace your core, and take fast short steps. Aim for zero kettlebell drops over the 200m course.
#7

7. Sandbag Lunges

100 m
6:00
20 kg
Adjust Target Time:6:00
OPEN MEN Benchmarks
Elite3:15
Top 25%4:30
Median6:00
Finisher8:00
Pro Tip: Position the sandbag securely across both shoulders behind the neck. Keep an upright torso and step cleanly to avoid knee penalties.
#8

8. Wall Balls

100 / 75 reps
6:30
100 reps @ 6 kg (3.05m target)
Adjust Target Time:6:30
OPEN MEN Benchmarks
Elite3:45
Top 25%5:00
Median6:30
Finisher9:00
Pro Tip: Break sets strategically early (e.g. 15-15-15-15-10-10-10-10 or 20-20-20-20-20) with 5-second planned rest before muscle failure hits.

Ready to integrate with your 8x1km running splits?

Hop back to the main HYROX Target Pace Calculator to reverse-engineer your total race day strategy.

Open Target Pace Engine