Hyrox sub 60: splits, run pace and a training week
What a sub 60 Hyrox takes. Run pace per km, station and Roxzone splits from real race data, why VO2max and strength matter, and a 4-day training week.
Hyrox
Hyrox pace calculator and goal splits.
Set a goal time and get your run pace and station targets, estimated from how finishers split their races in published data.
Average run pace
4:37 /km
Total running 36:54 · stations and Roxzone 38:06
| Segment | Target |
|---|---|
| Running (8 × 1 km) | 36:54 |
| SkiErg 1000 m | 4:26 |
| Sled push 50 m | 2:42 |
| Sled pull 50 m | 4:21 |
| Burpee broad jumps 80 m | 4:26 |
| Row 1000 m | 4:39 |
| Farmers carry 200 m | 1:57 |
| Sandbag lunges 100 m | 4:17 |
| Wall balls 100 reps | 5:33 |
| Roxzone (transitions) | 5:47 |
Targets are estimates: split shares interpolated from published race data (see the sources on each goal page). Your strengths will shift them.
Goal splits
Hyrox guides
Hyrox training plan: 12 weeks for beginners and at home
A 12-week Hyrox training plan with weekly running, strength, compromised running and station work, plus beginner adjustments and a home version.
Hyrox VO2 max: average, elite values and best workouts
What VO2max Hyrox athletes actually have, what the studies show about elite racers, heart rate during a race, and VO2max workouts built for Hyrox.
Hyrox Doubles: rules, weights, format and station splits
Hyrox Doubles from the official rulebook. Format, rules, weights for every division including Mixed Doubles, how to split stations, pacing and training.
VO2max for Hyrox: why your engine decides your finish time
Hyrox is eight 1 km runs between eight stations. Why aerobic fitness decides finish times, and how to train VO2max, strength and transitions.
Strength training for runners: better economy, fewer injuries
Heavy strength training doesn't raise VO2max, but it makes every stride cheaper. What studies show, which lifts to do, and how to fit them around running.
Hyrox is a trademark of its owner; VO2max Health is independent. See also VO2max in Hyrox.