Tool
HYROX Pace Planner
Enter a target HYROX finish time and get the average 1 km run pace you need plus a time budget for every station and the Roxzone, based on how real finishers in that bracket split their race.
Required average run
5:20 per km
42:44 for 8 km (47% of 1:30:00)
Station budget
40:12
45% of total
Roxzone budget
7:04
8% of total
Bracket
90-105
Minute bracket used for the split shape.
Station budgets
| Station | Distance / reps | Budget | % of total |
|---|---|---|---|
| SkiErg | 1,000 m | 4:18 | 5% |
| Sled push | 50 m (4 x 12.5 m) | 3:41 | 4% |
| Sled pull | 50 m (4 x 12.5 m) | 6:36 | 7% |
| Burpee broad jumps | 80 m | 5:19 | 6% |
| Rowing | 1,000 m | 4:36 | 5% |
| Farmers carry | 200 m | 2:33 | 3% |
| Sandbag lunges | 100 m | 5:26 | 6% |
| Wall balls | 100 reps | 7:43 | 9% |
Budgets include the time from the station start line to the judge's confirmation, not the walk through the Roxzone.
Run-by-run plan
| Run | Time | Pace |
|---|---|---|
| Run 1 | 3:45 | 3:45 /km |
| Run 2 | 4:45 | 4:45 /km |
| Run 3 | 5:40 | 5:40 /km |
| Run 4 | 5:40 | 5:40 /km |
| Run 5 | 5:35 | 5:35 /km |
| Run 6 | 5:23 | 5:23 /km |
| Run 7 | 5:34 | 5:34 /km |
| Run 8 | 6:22 | 6:22 /km |
Run 1 is fastest because you are fresh; runs after the sleds (3 to 5) and the final run after the lunges are slowest in every bracket. Do not plan an even pace.
Assumptions and sources
- Assumptions: the split shape comes from two published profiles of men's HYROX results (elite Pro medians and a mid-pack ~1:29 sample, Rox Lyfe) interpolated to your target and extrapolated beyond them. 'Runner' moves 5% of the total from stations to runs; 'Strength athlete' does the opposite.
- Pro loads make sleds, lunges and wall balls slower for the same athlete; women's fields spend a slightly larger share on the runs. Treat budgets as a starting plan and replace them with your own race splits after your first event.
- Run budgets are the official 1 km segments. The Roxzone (about 0.7 km of extra walking and jogging per race) is budgeted separately.
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