What does this HYROX calculator do?

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 is the time budget 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.

Does the roxzone count as 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 does the run pace look so 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.

Eight runs. Eight stations. Your numbers.

HYROX race analyzer & pacing calculator

Enter your own run and station splits, account for Roxzone and penalties, then see what a different pace would change. Or start with a target finish and build a time budget.

Plan a doubles race

Target finish (h:mm:ss)Total Roxzone (m:ss)Penalties (m:ss)

Prefilled example only. Replace all 16 splits with your timing results. Run splits cover 1 km each. Enter m:ss. Keep Roxzone and penalties separate to avoid counting them twice.

Station	Run before (m:ss)	Station (m:ss)	Work clock
1. SkiErg 1000 m			10:00
2. Sled push 50 m			18:30
3. Sled pull 50 m			28:00
4. Burpee broad jumps 80 m			38:30
5. Row 1000 m			48:30
6. Farmers carry 200 m			56:00
7. Sandbag lunges 100 m			1:05:30
8. Wall balls 100 reps			1:16:00

The work clock includes runs and stations only. Roxzone is entered as one total, so its timing within the race is unknown. The finish below adds that total and penalties once.

Finish including Roxzone: 1:21:00
Under target: 9:00
Average run pace /km: 5:30
Average run pace /mile: 8:51

Change one assumption

These scenarios subtract time from the numbers above. They do not predict what you can sustain. Negative values model a slower race.

Seconds saved per kmSeconds saved at each station

Scenario finish: 1:21:00. Change: −0:00.

Bring this race into your training week

Race date (optional)Training days per weekAvailable equipment (optional)

Example split total 1:21:00 · target 1:30:00 · Roxzone 5:00 · penalties 0:00.

Save this result — come back and see how it moves.

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What this analysis can tell you

Your largest time bucket is not automatically your weakest station. Compare repeated races and practice at the same loads, and distinguish an entered split from a hypothetical saving. This page does not assign population percentiles or infer your HYROX time from a 5K.

Official HYROX race rules · Independent tool, not affiliated with HYROX.

HYROX race analyzer & pacing calculator

Change one assumption

Bring this race into your training week

What this analysis can tell you

Cardio