HYROX Pacing
Analyzer
Enter your 8 run splits for a fade percentage and an even-split score. A typical Open Man who finishes in about 1:30 slows by +9.5% from runs 1 to 4 to runs 5 to 8, and the middle half of athletes fade between +4.0% and +15.8%.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Enter your 8 run splits (mm:ss for each 1 km). The example is the typical Open Men profile; replace it with yours. Leave the finish time blank and we estimate it from your runs.
Runs in your browser. Nothing you enter is uploaded or stored.
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Next steps
Pacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolRoxzone Benchmark
Compare your roxzone total with athletes of your pace and see how it varies by venue.
Open toolHeart Rate Zones
Max heart rate or age in. Five zones and a target heart rate for each race segment.
Open toolHow the fastest athletes pace
Median fade by finish time. Faster finishers fade less: Open Men near 1:00 slow by +6.7%, near 1:30 by +9.5% and near 2:00 by +16.7%. The 25% and 75% columns show the spread among athletes who finished at the same time.
| Division | 1:00:00 | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 |
|---|---|---|---|---|---|
| Open Men | +6.7% +2.5% to +11.8% | +7.4% +2.7% to +13.0% | +9.5% +4.0% to +15.8% | +13.0% +6.2% to +20.5% | +16.7% +8.8% to +26.4% |
| Open Women | +4.8% -1.9% to +10.4% | +5.7% +1.0% to +11.4% | +7.0% +1.8% to +12.7% | +9.6% +3.5% to +16.2% | +13.0% +6.3% to +19.9% |
| Pro Men | +6.9% +2.8% to +11.7% | +8.3% +3.3% to +14.0% | +10.3% +5.0% to +17.4% | +14.0% +6.6% to +22.0% | +17.0% +9.8% to +27.5% |
| Pro Women | +3.0% -1.1% to +8.0% | +6.3% +1.6% to +12.1% | +7.7% +1.8% to +13.5% | +9.1% +2.3% to +16.0% | +13.2% +5.0% to +20.8% |
Column heading is the overall finish time (finishers within 4%). Small text is the middle half of athletes (25% to 75%). Fade = pace of runs 5 to 8 over pace of runs 1 to 4, minus 1.
Median split for each run, Open Men
| Run | 1:00:00 | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 |
|---|---|---|---|---|---|
| Run 1 | 3:30 | 4:09 | 4:47 | 5:16 | 5:42 |
| Run 2 | 3:35 | 4:17 | 4:57 | 5:34 | 6:07 |
| Run 3 | 3:45 | 4:34 | 5:18 | 6:01 | 6:42 |
| Run 4 | 3:46 | 4:34 | 5:21 | 6:04 | 6:49 |
| Run 5 | 3:51 | 4:42 | 5:32 | 6:21 | 7:10 |
| Run 6 | 3:47 | 4:36 | 5:24 | 6:10 | 6:57 |
| Run 7 | 3:48 | 4:36 | 5:24 | 6:11 | 7:01 |
| Run 8 | 4:06 | 4:59 | 6:02 | 7:12 | 8:36 |
Run 8 is the slowest at every level, about 26% slower than run 1 for a 1:30 Open Man, because it comes right after the sandbag lunges.
Fixing a fade
The data says most of the fade comes from the middle of the race, where runs 3 to 7 sit about the same, then run 8 drops. If your fade is much bigger than your peers', use these steps in order:
- Start slower. Run 1 and 2 are typically the fastest at every level. Set run 1 at your average pace, not faster. The goal time breakdown lists the splits real finishers used.
- Practise running after stations. Compromised running is a different skill from a fresh 5K. Do 1 km repeats straight after sled work or lunges. The run pace calculator turns your 5K into a realistic compromised pace.
- Lose less time on the stations. If a station leaves you gasping, the next run suffers. Find the biggest leak with the weakest station finder.
- Carry the plan. Print the target split for every leg with the pace band generator.
Methodology and sources
The comparison group is every finisher in your division within 4% of your finish time, taken from 201,757 results with all eight runs, eight stations and the roxzone recorded (2024 to 2026, 307 events). Each group has at least 30 athletes. For each, fade is the mean of runs 5 to 8 over the mean of runs 1 to 4, minus 1; we store the 10th, 25th, 50th, 75th and 90th percentile of fade per 5-minute step and interpolate between them.
The even-split score is the share of those peers with a larger fade than yours, read from that piecewise distribution and limited to 3% to 97% because the tails are estimated. If you leave out your total, the tool estimates your finish time from the runs plus typical station and roxzone times, which makes the comparison approximate. RoxUpdates is independent and is not affiliated with HYROX.
FAQ
Frequently Asked Questions
Is it normal to slow down in the HYROX runs?
Yes. Open Men finishing around 1:30 have a median fade of +9.5%: runs 5 to 8 are that much slower than runs 1 to 4. Among the same group, the middle half sit between +4.0% and +15.8%. Almost everyone slows, because the runs follow heavy stations.
What is good pacing at HYROX?
Good pacing is a start you can hold. The most even 25% of Open Men finishing near 1:30 faded by +4.0% or less; the median fade is +9.5%. Run 1 near your average pace, not faster, and accept that run 8 will be the slowest.
How is the fade percentage calculated?
Fade is the average pace of runs 5 to 8 divided by the average pace of runs 1 to 4, minus 1. A fade of 10% means the second half of the runs were 10% slower per km than the first half. A negative value means you ran the second half faster.
Do faster athletes fade less?
Yes, in percentage terms. Open Men finishing near 1:00 have a median fade of +6.7%, against +9.5% near 1:30 and +16.7% near 2:00. Faster athletes slow less because they are further from their limit on each station.
What does the even-split score mean?
It is the share of athletes who finished near your time and faded more than you did, shown out of 100. A score of 80 means you held your pace better than about 80% of your peers. It is an estimate drawn from the distribution of fade among real finishers.
How do I fix a big fade?
Run 1 and run 2 slightly slower than feels easy, practise running straight after sleds and lunges, and train the stations so they cost less. Most of the time lost in the last runs comes from arriving tired, not from running fitness alone. Plan a realistic pace with the run pace calculator.
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