Hyrox Timer: Free Functional Fitness Workout Timer
Hyrox has become one of the fastest-growing functional fitness formats of 2026, with gyms building entire training blocks around it. Here's how to use a countdown timer to simulate full and half Hyrox sessions — and pace yourself station by station.
Quick Summary
- Hyrox is an 8-round race of 1km runs alternated with 8 functional stations, raced for time rather than against a clock
- Training with target-pace countdowns per station is how most athletes simulate race intensity
- TimedFlow's free functional fitness timer lets you set a custom countdown for every run and station
- Works for full Hyrox, Half Hyrox, and shorter “taster” simulations
What Is Hyrox — And Why Timing It Is Different
Hyrox is a global fitness racing format that combines endurance running with functional strength work. A full race is 8 rounds, each pairing a 1km run with one of eight fixed stations, completed in order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges, and finishing with Wall Balls. Unlike a HIIT class, Hyrox itself has no time cap on any individual station — it's a for-time race, meaning athletes are judged on total finish time, not on beating a countdown.
That makes a Hyrox timer a training tool rather than a race-day tool: coaches and athletes set a target pace for each run and station — for example, a 5:00 target per kilometer and a 3:30 target for Sled Push — and use a countdown to simulate race pressure and practice fast transitions through the “roxzone.”
The Full Hyrox Station Order
8 Rounds, In Fixed Order
Source: official Hyrox race format. Reps and distances above reflect the full/open division — Half Hyrox uses the same order with reduced distances and reps.
How to Simulate a Hyrox Workout With a Timer
- Set a target time per station. Since Hyrox has no built-in time limits, decide your goal pace for each run and station based on your fitness level or a previous race result.
- Enter the 8-round structure. Alternate a 1km run target with each functional station target, in the official order shown above.
- Start the timer and move through the roxzone. When the countdown for one segment hits zero, transition immediately to the next — just like a race-day roxzone changeover.
- Compare your splits afterward. Note where you beat or missed your target, and use it to adjust pacing for your next session.
TimedFlow — Free Functional Fitness Timer
Build Your Own Hyrox Pacing Sequence
TimedFlow lets you build a custom sequence of countdown segments — one for each run and station — so your whole gym or training group can follow the same pacing targets on a single fullscreen display, with sound alerts marking every transition.
Functional Fitness Timer Features:
- Custom Station Sequences: Set individual target times for runs and each functional station
- Fullscreen Display: Visible across a gym floor or garage setup
- Sound Alerts: Mark every roxzone transition without a coach shouting times
- Full or Half Format: Configure 8 rounds for full Hyrox or 4 for Half Hyrox
For classic interval formats between Hyrox training blocks, TimedFlow's HIIT timer and gym timer cover Tabata, EMOM, and classic work/rest formats with the same fullscreen and sound-alert setup.
Frequently Asked Questions
What is the format of a Hyrox race?
A full Hyrox race is 8 rounds, each made up of a 1km run followed by one functional station, completed in a fixed order: SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Row 1000m, Farmers Carry 200m, Sandbag Lunges 100m, and finishing with Wall Balls. Hyrox is raced for time, not against a clock.
Can I use a timer to train for Hyrox even though the race itself has no time caps?
Yes — since Hyrox has no built-in time cap per station, athletes commonly train against target pace times to simulate race intensity. A countdown timer set to your goal split per run and station is a standard training tool used by Hyrox athletes and coaches.
What is Half Hyrox?
Half Hyrox uses the same 8-station format but with half the reps and distances (e.g. 500m runs instead of 1km), making it a shorter, more approachable entry point into the format.
Is there a free Hyrox-style timer?
Yes, TimedFlow offers a free functional fitness timer that can be configured with custom work targets per station, fullscreen display, and sound alerts for gym or home training.
Conclusion
As Hyrox continues its rapid growth through 2026, pacing discipline is what separates a good race from a great one. A Hyrox-style functional fitness timer turns any gym floor into a race simulation, station by station.
Build your Hyrox pacing sequence for free with TimedFlow and start training with race-day discipline.