Race calculator
HYROX time calculator
Turn a target finish time into a station-by-station pacing plan — run splits, station budgets and the cumulative clock, with roxzone counted. Free, instant, no sign-up.
Around 50% is typical. Lower it if running is your strength, raise it if the functional work is.
| Station | Run before | Station | Elapsed |
|---|---|---|---|
| SkiErg 1000 m | 5:28 | 6:21 | 12:09 |
| Sled push 50 m | 5:28 | 4:09 | 22:05 |
| Sled pull 50 m | 5:28 | 4:58 | 32:51 |
| Burpee broad jumps 80 m | 5:28 | 6:05 | 44:43 |
| Row 1000 m | 5:28 | 6:21 | 56:52 |
| Farmers carry 200 m | 5:28 | 3:02 | 1:05:42 |
| Sandbag lunges 100 m | 5:28 | 5:32 | 1:17:01 |
| Wall balls 100 reps | 5:28 | 7:11 | 1:30:00 |
A HYROX time comes from compromised running, not fresh running — the coach builds the sessions that train it.
What this calculator does
HYROX is the same race everywhere: eight 1 km runs, each followed by one functional station, always in the same order. Because the format is fixed, a target finish time can be turned into an actual plan — what pace to run, how long you can afford on each station, and what the clock should read as you leave it. That is what this produces.
How the budget is built
Your target is split into running time and station time using the share you set, then the station budget is divided across the eight stations in proportion to elite splits. That weighting assumes you are equally strong relative to the field at all eight, which nobody is — the sleds are the usual outlier — so treat the per-station numbers as a starting plan and adjust them from your own race data.
Roxzone is real time
The roxzone is the transition in and out of each station, and it belongs to neither the run nor the station. Eight transitions at a realistic 20 seconds each is over two and a half minutes — a plan that ignores it is optimistic by exactly that much, and that is often the margin between a target hit and missed. It is subtracted here before anything else is divided up.
Why the run pace looks slow
The pace this returns is almost always slower than your standalone 1 km pace, and that is correct: every HYROX kilometre is run on legs that have just finished a station. Compromised running is a distinct skill, and the most common way to miss a target is to run the first two kilometres at fresh-legs pace and pay for it at the wall balls.