HYROX OVER 50 · FREE TOOL
HYROX RACE TIME CALCULATOR
Build your finish time from your own run pace and station times, or enter a goal and see the pace and station budget it takes. Built on the official eight-station format.
Enter your own numbers: your running pace, a time for each station (from training or a past race), and your total time in the Roxzone (the transition area between runs and stations). Times as minutes:seconds, like 5:30.
Running after a station is usually slower than fresh running. Leave 0, or enter your own estimate.
All transitions added up. Leave blank to skip.
THE COURSE: 8 × (1 KM RUN + 1 STATION)
- SkiErg 1000 m
- Sled Push 2×25 m
- Sled Pull 2×25 m
- Burpee Broad Jump 80 m
- Rowing 1000 m
- Farmers Carry 200 m
- Sandbag Lunges 100 m
- Wall Balls 100 reps
STATION WEIGHTS BY DIVISION
| STATION | WOMEN | WOMEN PRO | MEN | MEN PRO |
|---|---|---|---|---|
| Sled Push (incl. sled) | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled Pull (incl. sled) | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmers Carry | 2×16 kg | 2×24 kg | 2×24 kg | 2×32 kg |
| Sandbag Lunges | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall Balls | 4 kg | 6 kg | 6 kg | 9 kg |
SkiErg, Burpee Broad Jump and Rowing carry no weight. Source: HYROX official race format, checked October 2026. Confirm with your event before race day.
TRAINING FOR HYROX AFTER 50
THE HYBRID ATHLETE PROTOCOL
Training strength and endurance together after 50 — what the concurrent-training research actually found in adults 50 to 73, a five-domain baseline with no invented score, and a twelve-week system built around one idea: hybrid doesn't mean 50/50.
THE FUNCTIONAL FITNESS PROTOCOL
Why Hyrox and CrossFit beat endurance racing after 50. The science-backed case for redirecting your training toward grip strength, power output, and the numbers that predict the next twenty years.
QUESTIONS
HOW IS A HYROX RACE LAID OUT?+
Eight 1 km runs, each followed by one workout station: SkiErg 1000 m, Sled Push 2×25 m, Sled Pull 2×25 m, Burpee Broad Jump 80 m, Rowing 1000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, and 100 Wall Balls, in that order (per HYROX's official race format).
HOW MUCH OF A HYROX RACE IS RUNNING?+
In the first scientific study of HYROX, 11 recreational athletes ran a simulated race and a median 51.2 of their 86.5 minutes went to running, about 59%. That's one small group; your share depends on your running and strength.
WHAT IS THE ROXZONE?+
The transition area between the run course and the stations. Time spent there counts toward your finish, so the calculator lets you add it.
DOES THIS PREDICT MY TIME?+
No. It adds up the numbers you enter. It doesn't guess station times from averages, so the result is only as good as your own training or race splits.
FREE GUIDE
HYROX OVER 50: FIRST RACE STARTER SHEET
The course and weights at a glance, how the race is mostly running, and how to build your first weeks of training, from The Hybrid Athlete Protocol and The Functional Fitness Protocol. Free PDF. Enter your email and it opens right away.
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For training and planning only. HYROX is a registered trademark of its owner; this site is not affiliated with or endorsed by HYROX. Talk with your physician before starting high-intensity training, especially after 50 or with a heart condition.