HYROX split targets for sub 90, sub 75 and sub 60

The most honest split targets are what people who actually ran your time did. Men who finished around 1:30 at HYROX Bangkok 2026 ran a median 41:54 for the eight runs, 38:24 on the stations and 8:55 in the Roxzone. Around 1:15 it was 35:26, 32:48 and 6:48. Around 1:00 it was 29:40, 24:56 and 5:20. The full table, every station included, is below, along with why scaling one profile up or down gets several stations wrong.

Where these numbers come from#

Most split calculators start from one reference race and scale it to your target. We wanted something that isn't a model. So we took one large race, HYROX Bangkok 2026, men's Open, and pulled the result page of every man who finished close to each target:¹

• around 1:00: all 20 men between 58:00 and 62:00 (a two-minute window either side, because only nine men broke the hour);
• around 1:15: all 62 men between 74:00 and 76:00;
• around 1:30: 98 of the 128 men between 89:00 and 91:00 (the rest couldn't be downloaded).

For each group we took the median of every segment. A median is the middle athlete on that one segment, so the medians don't add up to the group's finish time exactly, and no single athlete ran all of them. Treat each number as "what a typical person at this level did on this station".

Two limits worth saying up front. It's one venue, and Bangkok's field was slower than HYROX results overall (see what's a good HYROX time), but the people inside each group all raced the same course, so the comparison between segments is fair. And it's men only. We haven't built the women's groups, so women should use the shape of these tables, not the numbers.

The split table#

All Men Open loads: 152 kg sled push and 103 kg sled pull including the sled, 2 x 24 kg farmers, a 20 kg sandbag and a 6 kg wall ball.²

Where the time goes at 1:00, 1:15 and 1:30

	Runs (min)	Stations (min)	Roxzone (min)	Total (min)
Around 1:00	29.67	24.93	5.33	59.93
Around 1:15	35.43	32.8	6.8	75.03
Around 1:30	41.9	38.4	8.92	89.22

Median run total, station total and Roxzone for men finishing near each time at HYROX Bangkok 2026 (n = 20, 62, 98). Medians, so the bars sum close to, not exactly to, each group's finish. Source: HYRESULT result pages, computed by hybridAF 2026-10-22.

To go under a target, beat that column somewhere and don't give it back elsewhere. A man who runs 41:54 and does 38:24 of stations at 1:30 pace is a 1:30 finisher, not a sub-90 one. The run pacing guide has the run-by-run version, including the slow run 1 and the slow run 8.

How much people vary at each level#

Medians hide how differently people get to the same time. Here's the middle half of each station for the 1:15 group, the range covering the 25th to 75th percentile:¹

Station spread for men finishing near 1:15

	Low (min)	High (min)	Mark (min)
SkiErg	4.37	4.6	4.5
Sled push	2.6	3.1	2.8
Sled pull	3.77	4.3	4
Burpee broad jumps	3.82	4.58	4.2
Row	4.53	4.8	4.68
Farmers carry	1.72	2.18	1.93
Sandbag lunges	4.17	4.78	4.43
Wall balls	5.13	6.67	5.67

Middle half (25th to 75th percentile) of each station, with the median marked, for the 62 men who finished 1:14 to 1:16 at HYROX Bangkok 2026. Source: HYRESULT result pages, computed by hybridAF 2026-10-22.

The ergs are tight. Half the group sat inside 14 seconds on the SkiErg. The wall balls are the opposite: half the group spread across a minute and a half. Two people can both run 1:15 with a 90-second difference on wall balls, made up somewhere else. That's what makes a flat target for every station a bit misleading. Your own strengths decide where you sit inside these ranges.

Runners and lifters get there differently#

The spreads matter most if one half of you is clearly ahead of the other. My own first race is an example of a runner's 1:15. I finished 1:13:38 with a run total of 33:14, more than two minutes faster than the 1:15 group's median, and wall balls of 6:34, near the slow edge of that group's middle half.³ My sled push (3:10) and sled pull (4:31) were both slower than the group's slow edge.

So a runner can be under target on the clock while sitting at the bottom of the ranges on the heavy stations, and a lifter can be the reverse. Neither is wrong. The useful question is which of your stations sit outside the middle half for your target, because those are the ones where you're losing time to people who finish level with you.

Where the time goes between levels#

Line the three groups up and the gap between a 1:00 and a 1:30 isn't spread evenly. From the 1:00 group to the 1:30 group, the run total grows by 12:14. On the stations, the extra time looks like this:

Extra time from 1:00 to 1:30, by station

	Value (s)
Wall balls	207
Sandbag lunges	151
Burpee broad jumps	138
Sled pull	109
Sled push	60
Farmers carry	41
Row	39
SkiErg	36

Median of the men finishing near 1:30 minus median of the men finishing near 1:00, HYROX Bangkok 2026 (n = 98 and 20). Source: HYRESULT result pages, computed by hybridAF 2026-10-22.

Wall balls nearly double, from 3:40 to 7:07. Lunges and burpee broad jumps add well over two minutes each, and the sled pull close to two. The SkiErg and the row add under 40 seconds each. Roxzone adds 3:35.

That matches the bigger picture from seven seasons of Pro and Elite results, where the strength-heavy stations reshuffled the rankings more than the running did and cost slower athletes disproportionately more time.⁴ Different division, same direction.

Why scaling one profile gets it wrong#

The usual calculator method takes one reference race and multiplies every segment by the same factor. We can test that here: take the 1:15 group's medians, scale them to each other group's median finish, and compare with what that group actually ran.

The sleds and the carry come out close. The ergs don't. Scaling tells a sub-60 athlete to ski and row 1,000 m in 3:36 and 3:45, and the real hour finishers were around 30 seconds slower on both. It tells a 1:30 athlete to take 5:23 and 5:36, which is nearly 40 seconds slower than they actually were. The likely reason is that the three groups covered the ergs at fairly similar paces anyway: the SkiErg medians span only 36 seconds from the fastest group to the slowest. Wall balls, lunges and burpees go the other way. The fastest group was 52 seconds quicker on wall balls than scaling predicts, and the slowest 21 seconds slower.

So if you use a scaling calculator, correct it by hand: ergs closer to the middle, wall balls, lunges and burpees further from it.

Building your own targets#

1. Pick the column nearest your goal. If you're between two, say aiming for 1:10, take the 1:15 column and move toward the 1:00 one. Do it station by station using the chart above, not by one percentage.
2. Put in what you know. If you've raced or done a timed simulation, use your real numbers for the stations you've done and leave the medians for the rest.
3. Find the gap. Add it up. If you're over, look first at the stations with the widest spread (wall balls, burpees and lunges), because that's where people at your level differ most and where there's the most room either way.
4. Check the runs. Divide your run total by eight for your average lap, then plan run 1 and run 8 as the pacing guide describes.
5. Budget the Roxzone honestly. Around 9 to 10% of the finish in every group here, and it changes with the venue. Roxzone explained has the detail.

After the race, paste your finish, your eight runs and your station total into the HYROX splits analyzer to see your Roxzone and fade, then put your stations next to this table. For a real example of that comparison, the first HYROX breakdown sets a 1:13:38 against the same 62 men. The full reading order is on the HYROX hub. hybridAF is not affiliated with HYROX.