Hyrox pace calculator
Set a goal finish time and get every split: 8 runs, 8 stations and the Roxzone in between.
1:25:00
Splits are shaped from typical races at that finish time. Switch to to adjust any of them.
Tap a time to type it: 445 means 4:45. Hold − or + to change it quickly.
Advanced: run fade and Roxzone
Fade keeps your average pace but makes Run 1 faster and Run 8 slower, the way most races go. Roxzone is the walk or jog in and out of each station.
Race sheet
| Segment | Split | Clock |
|---|---|---|
| Run 11 km | 4:59 | 0:04:59 |
| 1. SkiErg2:25 /500 m | 4:49 | 0:10:42 |
| Run 21 km | 5:02 | 0:15:44 |
| 2. Sled Push50 m · 152 kg | 3:39 | 0:20:17 |
| Run 31 km | 5:04 | 0:25:20 |
| 3. Sled Pull50 m · 103 kg | 5:11 | 0:31:25 |
| Run 41 km | 5:06 | 0:36:31 |
| 4. Burpee Broad Jumps80 m | 5:11 | 0:42:36 |
| Run 51 km | 5:08 | 0:47:44 |
| 5. Rowing2:32 /500 m | 5:04 | 0:53:42 |
| Run 61 km | 5:10 | 0:58:52 |
| 6. Farmers Carry200 m · 2 × 24 kg | 2:04 | 1:01:50 |
| Run 71 km | 5:12 | 1:07:03 |
| 7. Sandbag Lunges100 m · 20 kg | 4:39 | 1:12:35 |
| Run 81 km | 5:15 | 1:17:50 |
| 8. Wall Balls6 kg to 3.00 m · 16 reps/min | 6:16 | 1:25:00 |
| Finish | 1:25:00 |
Splits by finish time
Ready-made plans for common goals, with run pace and every station for Open and Pro, men and women.
How a race adds up
The race is always the same: run 1 km, complete a station, and repeat eight times. That makes 8 km of running and eight stations in a fixed order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.
For most people, running is a bit under half the total time and the stations a bit over a third. The rest is Roxzone, the transition area you pass through 16 times. Planning all three is how you find time: a few seconds per kilometre, a calmer SkiErg so the sleds go better, or a faster walk through the Roxzone.
The calculator works both ways. Start with a goal time to see what each split needs to be, or start withyour own splits to see where they put you at the finish.
Station weights
Pro Women race with the Open Men weights. Every division does 100 wall balls. See all weights and target heights.
| Station | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Sled Push50 m | 152 kg | 102 kg | 202 kg | 152 kg |
| Sled Pull50 m | 103 kg | 78 kg | 153 kg | 103 kg |
| Farmers Carry200 m | 2 × 24 kg | 2 × 16 kg | 2 × 32 kg | 2 × 24 kg |
| Sandbag Lunges100 m | 20 kg | 10 kg | 30 kg | 20 kg |
| Wall Balls100 reps | 6 kg to 3.00 m | 4 kg to 2.70 m | 9 kg to 3.00 m | 6 kg to 2.70 m |
Questions
How does the calculator split my goal time?
It starts from typical age-group races at a similar finish time, blends the two closest ones, then scales every run, station and Roxzone so they add up to your goal exactly. You can then switch to “I know my splits” and change any of them.
What is Roxzone time?
Roxzone is the transition area. Every time you finish a run you walk or jog through it to the next station, and back out again before the next run. Across 16 transitions it usually adds 4 to 10 minutes, which is why it gets its own line.
How fast do I need to run for a sub 1:30?
For Open Men, a 1:29:30 plan has runs averaging about 5:21 per km, 39:08 on the stations and 7:34 in the Roxzone. Open the sub 1:30 page for every split and all four divisions.
What weights do Open and Pro use?
Open Women push 102 kg and Open Men 152 kg on the sled. Pro Women use the Open Men weights, and Pro Men push 202 kg. The weights page lists every station for every division.
Are these official split times?
No. They are planning estimates from typical race shapes, not official results, and hyPB is not affiliated with HYROX. Use them to set targets, then adjust them to your own strengths.
Can I save or share my plan?
Yes. Tap “Copy plan link” under the race sheet. The link holds your exact splits, so it opens the same plan on any phone. Your last plan is also remembered on this device.