Free tool · Runs in your browser
HYROX PACE CALCULATOR
Enter your run pace, a target time for each station and your Roxzone time. Get your predicted finish time and a split card, or fit the whole plan to a goal time. No sign-up, nothing leaves your device.
Times as minutes:seconds, e.g. 4:30. The pre-filled numbers are only an example plan. Replace them with your own times from training or a past race.
“Fit plan to goal” speeds up or slows down your run pace, every station and the Roxzone by the same percentage.
| Segment | Target | Race clock |
|---|
The Roxzone time is spread evenly over the eight stations in the race clock column.
How the HYROX pace calculator works
A HYROX race is eight 1 km runs with a workout station after each one, plus the time you spend moving through the Roxzone. The calculator adds it up: 8 × your run pace, the eight station times and your Roxzone total. The split card shows the target for each segment and where the race clock should be after it.
Have a goal time in mind? Enter it and press “Fit plan to goal”. Your whole plan is scaled by the same percentage, so your strengths and weaknesses stay in proportion. Then adjust single stations by hand if, for example, you know your wall balls are slower than your rowing.
Not sure about the stations, distances or weights? The HYROX training guide covers the race format and the 26/27 weights for every division.
Tips for a realistic plan
Use your own numbers
The best inputs come from a recent simulation or race. If you do not have one, time each station in training at race weight, ideally after a 1 km run. The HYROX simulation workouts are a good way to collect those numbers.
Plan for even runs
Your run pace should be one you can hold for all eight kilometres with tired legs. Many athletes go out too fast and lose more time on the last runs than they gained on the first.
Do not forget the Roxzone
Moving in and out of the stations takes real time and adds up over 16 transitions. Measure it in a simulation and put an honest number in.
Log your splits in FreeWOD
A plan is a guess until you compare it with real splits. FreeWOD has HYROX built in as a workout format: log simulations with notes and RPE, save them as templates and see how your times move over a training block. The workout tracking guide explains which splits are worth writing down.
Get FreeWOD for iPhone or Android. No account, no ads, your data stays on your device.
HYROX is a trademark of its respective owner. FreeWOD is an independent app and is not affiliated with, endorsed by or sponsored by HYROX.