HYROX Pace Band
Generator
Enter a goal time and division to get a printable wristband with a target split and running clock for all 16 legs. A 1:30:00 Open Men band, for example, runs 5:25 per km on average and starts with run 1 in 4:51.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Runs in your browser. Nothing you enter is uploaded or stored.
Print at 100% scale (not "fit to page"). The band is 2.4 inches wide, so it wraps a wrist or fits under clear tape. On a phone, choose "Save as PDF" or send it to a printer.
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Next steps
Race-Day Fueling
Start time and body weight in. A timed plan for meals, carbs and caffeine from published guidance.
Open toolPacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolTrip Cost
Entry, travel and hotel for any upcoming race, with editable estimates and the cheapest cities.
Open toolHow to wear it
- Print at 100% scale. The band is 2.4 inches wide, which fits a forearm or wrist.
- Cover it with clear tape or laminate it. Sweat and water ruin plain paper.
- Read the Clock column, not the Split column, during the race. If the clock on your watch is ahead of the band, you are ahead of plan; ease off rather than bank time.
- Print a second copy for your pocket or your partner, using the "2 bands" option.
- Check your event's rules and athlete briefing before race day. RoxUpdates cannot confirm what is allowed at a particular race.
Not sure of your goal? Use the goal time breakdown for full split tables and the finish time predictor for a realistic target.
Example: a 1:30:00 Open Men band
Splits are the median of 10,424+ real Open Men finishers near 1:30:00, scaled so the clock ends exactly on 1:30:00. Station rows include a share of the roxzone time.
| Leg | Split | Clock |
|---|---|---|
| Run 1 | 4:51 | 4:51 |
| SkiErg | 5:33 | 10:24 |
| Run 2 | 5:01 | 15:25 |
| Sled Push | 4:04 | 19:29 |
| Run 3 | 5:22 | 24:52 |
| Sled Pull | 6:10 | 31:02 |
| Run 4 | 5:25 | 36:27 |
| Burpees | 6:56 | 43:23 |
| Run 5 | 5:36 | 48:59 |
| Row | 5:56 | 54:55 |
| Run 6 | 5:28 | 1:00:23 |
| Farmers | 3:10 | 1:03:34 |
| Run 7 | 5:28 | 1:09:02 |
| Lunges | 6:33 | 1:15:36 |
| Run 8 | 6:07 | 1:21:42 |
| Wall Balls | 8:18 | 1:30:00 |
Popular goal-time bands
Ready-made bands for Open and Pro goal times, each with its own split table. 50 bands in total.
1:05:00 finish
1:10:00 finish
1:15:00 finish
1:20:00 finish
1:25:00 finish
1:30:00 finish
1:35:00 finish
1:40:00 finish
1:45:00 finish
1:50:00 finish
1:55:00 finish
2:00:00 finish
Methodology and sources
For your goal time the tool takes real finishers in your division within 4% of it, from 201,757 results with all eight runs, eight stations and the roxzone recorded (2024 to 2026, 307 events). Each leg is the median split of that group, joined by a straight line between the 5-minute reference points, then multiplied by one factor so the legs add up to your goal. Reference groups have at least 30 finishers; the printed bands on this site use groups of at least 150. RoxUpdates is independent and is not affiliated with HYROX.
FAQ
Frequently Asked Questions
Can you wear a pace band at HYROX?
Many athletes carry a printed split on the wrist or forearm. Rules can differ by event and division, and officials decide on the day, so check your race briefing before you rely on it. Keep the band flat and clear of the equipment, so it cannot snag on the sled or erg handles.
What do the splits on the band show?
Each row is a leg of the race with a target split and the running clock at its end. For a 1:30:00 Open Men plan, run 1 is 4:51, the SkiErg 5:33 and the clock reads 10:24 when you leave the SkiErg.
Where does the roxzone time go on the band?
By default the roxzone total (all the transitions) is divided equally and added to the eight stations, so the clock on your band matches the clock on your watch when you leave each station. You can switch the tool to add it to the runs instead.
How accurate is a pace band for HYROX?
It is a guide, not a promise. Each leg is the median split of real finishers near your goal, scaled to add to your goal. On the day, the clock should be within about a minute of the band for the first half; if you are ahead early, hold back, because the last runs are the slowest.
How do I print the band at the right size?
Press the print button and choose 100% scale, not "fit to page". The band prints 2.4 inches wide. Cut it out and cover it with clear tape, or laminate it, so sweat does not ruin it. On a phone, choose "Save as PDF" and print later.
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