HYROX pace calculator
Enter your goal time and get a target for every run and station, plus where the race clock should be after each one. Even pacing, based on a typical Open race.
| # | Segment | Target | On the clock |
|---|---|---|---|
| 1 | Run 1 · 1 km | 5:12 | 0:05:12 |
| 2 | SkiErg 1000 m | 4:27 | 0:09:39 |
| 3 | Run 2 · 1 km | 5:12 | 0:14:51 |
| 4 | Sled Push 50 m | 3:28 | 0:18:19 |
| 5 | Run 3 · 1 km | 5:12 | 0:23:31 |
| 6 | Sled Pull 50 m | 4:27 | 0:27:58 |
| 7 | Run 4 · 1 km | 5:12 | 0:33:10 |
| 8 | Burpee Broad Jumps 80 m | 4:27 | 0:37:37 |
| 9 | Run 5 · 1 km | 5:12 | 0:42:49 |
| 10 | Rowing 1000 m | 4:27 | 0:47:16 |
| 11 | Run 6 · 1 km | 5:12 | 0:52:28 |
| 12 | Farmers Carry 200 m | 1:44 | 0:54:12 |
| 13 | Run 7 · 1 km | 5:12 | 0:59:24 |
| 14 | Sandbag Lunges 100 m | 4:27 | 1:03:51 |
| 15 | Run 8 · 1 km | 5:12 | 1:09:03 |
| 16 | Wall Balls 100 | 5:57 | 1:15:00 |
Race it with live pacing
Put this goal on the race timer: every athlete gets a target, and the clock shows live if they are ahead or behind, after every station. Open the timer, add your athletes and tap the meter icon: your goal is filled in.
Live pacing is part of Athlete Pro. See the plans
How the calculator splits your time
The calculator starts from a reference race of 1:15:45 with even pacing: 5:15 per km for every run and a fixed time per station (SkiErg 4:30, Sled Push 3:30, Sled Pull 4:30, Burpee Broad Jumps 4:30, Rowing 4:30, Farmers Carry 1:45, Sandbag Lunges 4:30, Wall Balls 6:00).
Your goal time is spread over the 16 segments in the same ratio, rounded to whole seconds. The run targets include the walk through the Roxzone, so 8 runs and 8 stations add up to exactly your finish time.
It is a guideline, not an official table. Strong runners bank time on the runs, strong lifters on the sleds. Use it for a first plan and adjust after your first simulation.
Use your splits in training
- Run 1 is the trap. Most athletes start too fast. Hold your target on the first run, even if it feels easy.
- Practise compromised running: a station at race weight followed by 1 km at your target pace.
- Run a simulation with the race timer and compare every split with this table. Next time, race your own ghost.
HYROX® is a trademark of its owner. Hiigym Race Timer is an independent tool and is not affiliated with or endorsed by HYROX.
Pace calculator questions
No. It is a guideline from Hiigym Race Timer, based on an Open race of about 1:16 with even pacing. HYROX® is a trademark of its owner; this calculator is independent.
The transitions are counted inside the runs. The run target is the time from leaving one station to starting the next one.
Enter the goal time for your division. The ratio between runs and stations stays the same; your own strengths and the shared work in doubles will shift it.
With Athlete Pro the race timer gives every athlete a target. After each station the clock shows if they are ahead or behind, and by how much.