Free Hyrox pacing tool · updated October 22, 2026
Hyrox pace calculator: every run and station split.
Enter a goal finish time or a recent 5K, choose your division, and get a target split for all eight 1 km runs, all eight stations and the Roxzone. Splits always add up to your total.
Target splits · Men (Open)
| Segment | Load / distance | Target split |
|---|---|---|
| Run 1 | 1,000 m | 5:12 |
| SkiErg | 1,000 m | 4:36 |
| Run 2 | 1,000 m | 5:17 |
| Sled Push | 50 m, 152 kg incl. sled | 3:52 |
| Run 3 | 1,000 m | 5:32 |
| Sled Pull | 50 m, 103 kg incl. sled | 4:58 |
| Run 4 | 1,000 m | 5:24 |
| Burpee Broad Jumps | 80 m | 5:32 |
| Run 5 | 1,000 m | 5:32 |
| Row | 1,000 m | 4:53 |
| Run 6 | 1,000 m | 5:19 |
| Farmers Carry | 200 m, 2 x 24 kg | 2:40 |
| Run 7 | 1,000 m | 5:24 |
| Sandbag Lunges | 100 m, 20 kg bag | 5:32 |
| Run 8 | 1,000 m | 5:32 |
| Wall Balls | 100 reps, 6 kg ball | 7:11 |
| Roxzone transitions | all transitions combined | 7:34 |
| Total (8 runs + 8 stations + Roxzone) | 1:30:00 | |
Running 43:12 · stations 39:14 · Roxzone 7:34. Doubles splits are team splits.
Each run is 1 km, so a run split is also your pace per km.
Train this plan, don't just calculate it.
The StationPace app for iPhone and iPad keeps run, station and Roxzone budgets separate, times every segment live and compares target vs actual after each session.
Download on the App Store →How it works
A transparent split model.
Race order. Every Hyrox race is eight 1 km runs, each followed by one station: SkiErg 1,000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, Row 1,000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, Wall Balls 100 reps. Loads by division are on the Hyrox weights page.
Goal time mode. Your goal is divided into running, stations and Roxzone using fixed shares per division (for example about 48% running, 44% stations and 8% Roxzone in Open Men), then each part is split across its segments. Runs after heavy stations get slightly slower targets; wall balls, burpee broad jumps and sandbag lunges carry the biggest station shares.
5K mode. Your average Hyrox run pace is set to your fresh 5K pace plus 12% (10% for Pro), the remaining time is added using the same shares, and the result is your predicted finish. The run pace is always slower than your fresh 5K pace.
Honest limits. The shares are rounded planning values, loosely calibrated to public analyses such as NORMA Athletics' Open medians (men: 41:31 running, 37:45 stations, 7:15 Roxzone). They are not HYROX data, and a strong runner with weak stations (or the reverse) will differ. Test the plan with a race-simulation workout and adjust.
Hyrox pace chart · Open Men
Goal finish time to run pace and station budget.
| Goal finish | Avg run pace / km | Total running | Total stations | Roxzone | Fresh 5K it implies |
|---|---|---|---|---|---|
| 1:00:00 | 3:36 | 28:48 | 26:10 | 5:02 | 16:04 |
| 1:10:00 | 4:12 | 33:36 | 30:31 | 5:53 | 18:45 |
| 1:15:00 | 4:30 | 36:00 | 32:42 | 6:18 | 20:05 |
| 1:20:00 | 4:48 | 38:24 | 34:53 | 6:43 | 21:26 |
| 1:25:00 | 5:06 | 40:48 | 37:04 | 7:08 | 22:46 |
| 1:30:00 | 5:24 | 43:12 | 39:14 | 7:34 | 24:06 |
| 1:40:00 | 6:00 | 48:00 | 43:36 | 8:24 | 26:47 |
| 1:45:00 | 6:18 | 50:24 | 45:47 | 8:49 | 28:07 |
| 2:00:00 | 7:12 | 57:36 | 52:19 | 10:05 | 32:09 |
StationPace model, Open Men shares. Other divisions change the shares; use the calculator above.
5K to Hyrox · Open Men
What a 5K time predicts for Hyrox.
| Fresh 5K | Fresh pace / km | Hyrox avg run pace / km | Predicted finish |
|---|---|---|---|
| 20:00 | 4:00 | 4:29 | 1:14:39 |
| 22:00 | 4:24 | 4:56 | 1:22:07 |
| 24:00 | 4:48 | 5:23 | 1:29:35 |
| 25:00 | 5:00 | 5:36 | 1:33:20 |
| 27:00 | 5:24 | 6:03 | 1:40:48 |
| 30:00 | 6:00 | 6:43 | 1:52:01 |
| 33:00 | 6:36 | 7:24 | 2:03:12 |
| 35:00 | 7:00 | 7:50 | 2:10:40 |
StationPace model: Hyrox run pace = fresh 5K pace + 12%. Assumes station strength in proportion to running; adjust with timed station training.
Why a Hyrox pace calculator is different
Your 10K pace is not your Hyrox pace.
Every 1 km run after the first starts after a strength station, so plan with a compromised running pace, slower than a fresh effort. The stations decide how much running speed you keep, and the Roxzone takes several minutes if it never gets a budget of its own.
Change one assumption at a time: fix the finish goal, adjust station time only when training evidence supports it, and retest with a race-simulation workout. Compare your target with average Hyrox finish times by division and age.
Questions
Hyrox pacing FAQ
How do I pace a Hyrox race?
Split the finish goal into three budgets: 8 km of running (eight 1 km runs), eight work stations, and the Roxzone. Set a running pace you can repeat after a strength station, give each station a realistic time from your own training, and treat the Roxzone as its own clock. Then rehearse the sequence, not just the parts.
How do I calculate my Hyrox run pace from a 5K time?
StationPace's model assumes your average Hyrox running pace is about 12% slower than your fresh 5K pace for Open divisions (about 10% for Pro), because every run after the first starts after a station. Example: a 25:00 5K is 5:00 per km fresh, so the model plans about 5:36 per km across the eight runs and a finish of about 1:33:20 in Open Men. This is a planning model, not official data.
What is a good Hyrox time?
In an analysis of 709,816 public finishes from the 2025/26 season (RoxHype), the median Open Men finish was 1:27:49 and the median Open Women finish was 1:36:08. The fastest 10% finished under 1:10:11 (men) and 1:18:08 (women). A good first-race plan starts from your current repeatable running pace, not from a leaderboard target. See the full tables on the Hyrox average time page.
How much time does the Roxzone add?
The Roxzone is the transition area between running and stations, and the clock keeps running there. NORMA Athletics' analysis of official results gives median Roxzone time of 7:15 for Open Men and 7:50 for Open Women. The calculator budgets it as its own line instead of hiding it inside running time.
Should my Hyrox running pace differ from my fresh pace?
Yes. Expect each 1 km run to be slower than a fresh effort because it starts after a loaded station. Plan with the compromised pace and validate it in race-simulation workouts. Runs after the sled push, burpee broad jumps and sandbag lunges usually cost the most, so the calculator gives those runs a slightly slower target.
Are these splits official?
No. The station order, distances and weights come from the official HYROX rulebook, but the split shares (how much of your total time goes to each run, station and the Roxzone) are StationPace's own planning model, loosely calibrated to public result analyses. Individual athletes differ a lot, so treat the output as a starting budget and adjust it with timed training.
Sources · last checked October 22, 2026
Where the numbers come from.
Station order, distances and loads: HYROX Rulebook Single, Season 26/27 and Doubles.
Typical finish times: RoxHype (2025/26 medians). Roxzone and run/station medians: NORMA Athletics. These are third-party analyses of public results, not HYROX-published statistics.
Split shares and the 5K factor: StationPace's planning model, described above.
Keep the budget with you on race day.
StationPace for iPhone and iPad turns this plan into a live session that survives locks and calls, then shows target versus actual for every segment.
Download on the App Store →