HYROX pace calculator: your splits for every run and station
Enter your goal time and division. You get a target for all 8 runs, 8 stations and the Roxzone, the race clock at every checkpoint, and a wristband to print.
How we calculate this
Running, stations and Roxzone. We split your goal into those three totals using HYROX Data Lab's published target splits for 1:00, 1:10, 1:20 and 1:30 finishes (for 1:30: 45:00 running, 36:00 on stations, 9:00 in the Roxzone), interpolating in between. Slower than 1:30, we give a little more of the race to the stations and the Roxzone, because that's where slower finishers lose the most time.
Each station. The station total is shared out in proportion to HYROX Data Lab's median station times from about 395,000 solo results, drifting toward the averages for slower goals (wall balls and burpee broad jumps grow the most).
Each run. We plan a gentle fade, from about 4% between run 1 and run 8 for fast goals to 12% for slow ones. Typical athletes fade 10 to 20%; top finishers stay within about 5%.
Pro and Doubles. Pro uses heavier loads, and ROXFIT estimates the same athlete is 3 to 7 minutes slower than in Open, so we plan your running like an Open goal 5 minutes faster and let the heavier stations take the difference. Doubles partners share the station work, so we plan running like a solo goal 10 minutes slower. These two adjustments are our estimates.
Every split is rounded to the second and they add up exactly to your goal. These are estimates from other athletes' races, not guarantees: venues, floors and run layouts differ. Sources and full benchmarks are in what is a good HYROX time; how to pace by effort is in HYROX pacing and the Roxzone.
Questions
What pace should I run in HYROX?+
Your average run pace is roughly your total running time divided by 8. Published target splits put it at about 5:38 per km for a 1:30 finish, 4:58 for 1:20, 4:29 for 1:10 and 3:58 for 1:00. Start run 1 only slightly faster than that average, at an effort of about 5 to 6 out of 10, and expect later kilometres to drift a little slower.
How long does each HYROX station take?+
Across about 395,000 solo results, HYROX Data Lab's median station times are roughly 4:42 SkiErg, 3:01 sled push, 5:18 sled pull, 5:42 burpee broad jumps, 5:01 row, 2:12 farmers carry, 5:11 sandbag lunges and 6:44 wall balls. For a 1:30 goal, plan about 36 minutes across all eight stations, around 4:30 each on average.
What is a good HYROX time?+
For a first Open race, about 1:30 to 1:50 for men and 1:40 to 2:00 for women is a solid result. Typical finishes are around 1:28 for Men's Open and 1:36 for Women's Open. Sub-75 is competitive in most age groups, and sub-60 is elite Open territory.
How much time do people spend in the Roxzone?+
Roughly 4 to 5 minutes in total for elites, 7 to 8.5 for intermediates and 9 to 12 or more for beginners. It needs no fitness to fix: know the layout, walk in with a plan and keep moving.
How long does a HYROX race take?+
Most people finish in 1:15 to 1:45. Elite Pro men go under an hour, and some first-timers take over two hours. There is no cut-off time.
Does this work for Doubles and Relay?+
Doubles, yes: partners run every kilometre together and share the station work, so the plan gives the pair more running time and shorter stations. Relay is different, as each of the four athletes runs 2 × 1 km and does 2 stations, so use the plan only as a rough guide for your own blocks.
Keep reading: pacing and the Roxzone, what is a good HYROX time, wall ball tips and the race calendar.