Welcome to KO Gym Gym - Your Fitness Destination

1. Fill in your details – age, gender, category (e.g. Open or Pro), and team type.
2. Enter performance data – include your bodyweight, 1RM back squat and deadlift, average 1km running pace, and optionally VO₂ max or your target HYROX time.
3. Click ‘Estimate My HYROX Time’ – the tool will calculate your predicted finish time and provide a breakdown by station.
4. If you enter a goal time, the tool will show how close you are to achieving it and which areas you may need to improve.

This tool uses real HYROX average data by gender, division, and age group to give a personalised finish time. It adjusts predictions using your strength (squat and deadlift) and running pace, and accounts for age-based performance trends.

If you enter a target time, the calculator will:

• Estimate your chance of achieving it
• Show how much time you'd need to shave off each station
• Suggest where to focus your training to close the gap