HYROX benchmarks: which numbers to enter
The HYROX benchmarks Composite Athlete tracks — your race time, engine tests, and all eight station times — and why they set your pacing.
If HYROX is one of your sports, your PRs & Maxes page shows a HYROX card split into three groups. Enter what you've tested — the more complete it is, the sharper the pacing your program can prescribe.
Race
Enter your overall HYROX race time. It's your headline result and frames how aggressive your run and station pacing should be.
Engine benchmarks (best time)
Your aerobic-capacity anchors. Enter any best times you have for:
- 5 km and 10 km run
- 5,000 m and 10,000 m row
- 5,000 m and 10,000 m SkiErg
Station benchmarks (best time)
The race in order — a 1 km run precedes each of the eight stations. Enter best times for any you've tested:
- 1 km run
- SkiErg 1000 m
- Sled Push 50 m
- Sled Pull 50 m
- Burpee Broad Jump 80 m
- Row 1000 m
- Farmers Carry 200 m
- Sandbag Lunge 100 m
- Wall Balls 100
You don't need every box filled to begin. Enter what you've tested and leave the rest blank — your program paces those by effort until you have a number. To rehearse race-day splits from these, use the HYROX Race-Day Pace Calculator.
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