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HYROX Pace & Split Calculator

Work backward from a target finish or build forward from an average run pace. The calculator adds eight 1 km runs, all eight stations and your total Roxzone allowance to create a complete cumulative plan.

Target finish modeBuild from pace mode32 chronological segmentsCopy, share and print

DivisionCategory

Target finish timeUse hh:mm:ss, for example 1:30:00.Total Roxzone / transition timeOne total for all entries and exits.

Official load reference for this selection

Sled Push: 152 kg including sled
Sled Pull: 103 kg including sled
Farmers Carry: 2 × 24 kg
Sandbag Lunges: 20 kg
Wall Balls: 6 kg × 100 reps

Verified 2026-07-12 against the official 2025/26 rulebooks. Confirm the rulebook for your event before race day.

Expected station times

Enter your own estimates. The starting values are editable examples, not official benchmarks.

SkiErg · 1,000 mSled Push · 50 mSled Pull · 50 mBurpee Broad Jumps · 80 mRow · 1,000 mFarmers Carry · 200 mSandbag Lunges · 100 mWall Balls · 100 reps

Estimated race plan

1:30:00

Open Men · estimate, not a guaranteed prediction

Run pace: 6:00 / km
Running: 0:48:00
Stations: 0:36:00
Roxzone: 6:00

Conservative, target and aggressive

Conservative

1:32:10

+2:10

Adds 5 sec/km, 1:00 across all stations and 0:30 to Roxzone time.

Target

1:30:00

baseline

Uses the entered values without an execution buffer.

Aggressive

1:27:50

−2:10

Removes 5 sec/km, 1:00 across all stations and 0:30 from Roxzone time.

Sensitivity check

These are direct arithmetic changes, not probability forecasts.

Run pace 5 sec/km faster1:29:20 (−0:40)

Run pace 5 sec/km slower1:30:40 (+0:40)

Stations 1:00 faster in total1:29:00 (−1:00)

Stations 1:00 slower in total1:31:00 (+1:00)

Full chronological split plan

Run 1

1 km

6:00

Cumulative 0:06:006.7%

Roxzone 1 in

Approach SkiErg

0:23

Cumulative 0:06:230.4%

SkiErg

1,000 m

5:00

Cumulative 0:11:235.6%

Roxzone 1 out

Exit to Run 2

0:23

Cumulative 0:11:460.4%

Run 2

1 km

6:00

Cumulative 0:17:466.7%

Roxzone 2 in

Approach Sled Push

0:23

Cumulative 0:18:090.4%

Sled Push

50 m

4:00

Cumulative 0:22:094.4%

Roxzone 2 out

Exit to Run 3

0:23

Cumulative 0:22:320.4%

Run 3

1 km

6:00

Cumulative 0:28:326.7%

Roxzone 3 in

Approach Sled Pull

0:23

Cumulative 0:28:550.4%

Sled Pull

50 m

4:30

Cumulative 0:33:255.0%

Roxzone 3 out

Exit to Run 4

0:23

Cumulative 0:33:480.4%

Run 4

1 km

6:00

Cumulative 0:39:486.7%

Roxzone 4 in

Approach Burpee Broad Jumps

0:23

Cumulative 0:40:110.4%

Burpee Broad Jumps

80 m

5:00

Cumulative 0:45:115.6%

Roxzone 4 out

Exit to Run 5

0:23

Cumulative 0:45:340.4%

Run 5

1 km

6:00

Cumulative 0:51:346.7%

Roxzone 5 in

Approach Row

0:22

Cumulative 0:51:560.4%

Row

1,000 m

5:00

Cumulative 0:56:565.6%

Roxzone 5 out

Exit to Run 6

0:22

Cumulative 0:57:180.4%

Run 6

1 km

6:00

Cumulative 1:03:186.7%

Roxzone 6 in

Approach Farmers Carry

0:22

Cumulative 1:03:400.4%

Farmers Carry

200 m

2:30

Cumulative 1:06:102.8%

Roxzone 6 out

Exit to Run 7

0:22

Cumulative 1:06:320.4%

Run 7

1 km

6:00

Cumulative 1:12:326.7%

Roxzone 7 in

Approach Sandbag Lunges

0:22

Cumulative 1:12:540.4%

Sandbag Lunges

100 m

4:30

Cumulative 1:17:245.0%

Roxzone 7 out

Exit to Run 8

0:22

Cumulative 1:17:460.4%

Run 8

1 km

6:00

Cumulative 1:23:466.7%

Roxzone 8 in

Approach Wall Balls

0:22

Cumulative 1:24:080.4%

Wall Balls

100 reps

5:30

Cumulative 1:29:386.1%

Roxzone 8 out

Exit to finish

0:22

Cumulative 1:30:000.4%

Segment	Time	Cumulative	Race %
Run 11 km	6:00	0:06:00	6.7%
Roxzone 1 inApproach SkiErg	0:23	0:06:23	0.4%
SkiErg1,000 m	5:00	0:11:23	5.6%
Roxzone 1 outExit to Run 2	0:23	0:11:46	0.4%
Run 21 km	6:00	0:17:46	6.7%
Roxzone 2 inApproach Sled Push	0:23	0:18:09	0.4%
Sled Push50 m	4:00	0:22:09	4.4%
Roxzone 2 outExit to Run 3	0:23	0:22:32	0.4%
Run 31 km	6:00	0:28:32	6.7%
Roxzone 3 inApproach Sled Pull	0:23	0:28:55	0.4%
Sled Pull50 m	4:30	0:33:25	5.0%
Roxzone 3 outExit to Run 4	0:23	0:33:48	0.4%
Run 41 km	6:00	0:39:48	6.7%
Roxzone 4 inApproach Burpee Broad Jumps	0:23	0:40:11	0.4%
Burpee Broad Jumps80 m	5:00	0:45:11	5.6%
Roxzone 4 outExit to Run 5	0:23	0:45:34	0.4%
Run 51 km	6:00	0:51:34	6.7%
Roxzone 5 inApproach Row	0:22	0:51:56	0.4%
Row1,000 m	5:00	0:56:56	5.6%
Roxzone 5 outExit to Run 6	0:22	0:57:18	0.4%
Run 61 km	6:00	1:03:18	6.7%
Roxzone 6 inApproach Farmers Carry	0:22	1:03:40	0.4%
Farmers Carry200 m	2:30	1:06:10	2.8%
Roxzone 6 outExit to Run 7	0:22	1:06:32	0.4%
Run 71 km	6:00	1:12:32	6.7%
Roxzone 7 inApproach Sandbag Lunges	0:22	1:12:54	0.4%
Sandbag Lunges100 m	4:30	1:17:24	5.0%
Roxzone 7 outExit to Run 8	0:22	1:17:46	0.4%
Run 81 km	6:00	1:23:46	6.7%
Roxzone 8 inApproach Wall Balls	0:22	1:24:08	0.4%
Wall Balls100 reps	5:30	1:29:38	6.1%
Roxzone 8 outExit to finish	0:22	1:30:00	0.4%

Turn the split plan into training

Build toward the pace you just planned

Use the HYROX goal in Weekly Programs, or generate one station-and-run session. Your calculation stays visible and neither action requires sending your times.

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Assumptions

All eight run splits use one average pace; course-specific lap variation is not modelled.
Total Roxzone time is distributed evenly across 16 entries and exits for the table.
Station inputs include work time only; penalties, waiting and course congestion are excluded.
Scenario deltas are transparent planning buffers, not AI predictions.

What it does

Turns race assumptions into visible arithmetic

Target finish mode subtracts your station total and Roxzone estimate from the target, then divides the remaining time across eight kilometres. Pace mode multiplies your average pace by eight and adds the same station and transition inputs. Both modes use integer seconds and show every accumulated split.

Run pace vs station time

Keep the inputs separate

Run pace covers the eight 1 km runs only. Station time covers active work at SkiErg, sleds, burpees, row, carries, lunges and wall balls. Roxzone time is a separate total for entering, exiting and moving between the run course and work areas. Separating those buckets makes the plan easier to adjust honestly.

Race format used

Eight runs and eight stations in official order

After Run 1

SkiErg

1,000 m

After Run 2

Sled Push

50 m

After Run 3

Sled Pull

50 m

After Run 4

Burpee Broad Jumps

80 m

After Run 5

Row

1,000 m

After Run 6

Farmers Carry

200 m

After Run 7

Sandbag Lunges

100 m

After Run 8

Wall Balls

100 reps

Configuration version hyrox-standard-2025-26-r1, verified 2026-07-12. See the official HYROX rulebooks and confirm your event briefing because rules can change.

Worked example

A 1:30:00 target

Suppose the eight stations total 36:00 and you allow 6:00 for Roxzone and transitions. That leaves 48:00 for running: 1:30:00 − 36:00 − 6:00 = 48:00. Divide 48:00 by eight and the required average pace is 6:00 per kilometre.

90:00 target − 36:00 stations − 6:00 Roxzone = 48:00 running
48:00 ÷ 8 km = 6:00 / km

How to interpret scenarios

Planning buffers, not prediction confidence

The target scenario uses your inputs unchanged. Conservative adds 5 seconds per kilometre, one minute across the stations and 30 seconds in Roxzone. Aggressive removes the same amounts. The comparison is intentionally simple so you can see exactly why each total changes.

Sensitivity isolates one change at a time: ±5 seconds per kilometre changes the finish by 40 seconds across eight runs, while ±1:00 of station time changes the finish by exactly one minute.

Limitations

Average pace does not model lap length, surface, congestion or station-specific fatigue.
Station estimates are only as useful as the inputs you provide.
Penalties, judging delays, equipment differences and event layout can change a real result.
Doubles and Relay work allocation is not predicted; enter the total station time your team expects.

Training safety

This calculator is a planning aid, not medical advice or a guaranteed race prediction. Scale training to your experience, practise race movements with sound technique, and consult a qualified health professional when pain, injury, pregnancy or a medical condition affects training.

HYROX® is a registered trademark of HYROX GmbH. WODBuilders is not affiliated with, endorsed by, or sponsored by HYROX GmbH.

Continue planning your HYROX training

HYROX training hubChoose race-specific sessions and resources.Good HYROX time guideUse planning bands without treating them as guarantees.HYROX workoutsPractise run-to-station transitions.Beginner training guideStructure the build to a first race.Weekly ProgramsTurn pace targets into a training week.