Hyrox Pacing
Calculator
Enter your target finish time. Get a realistic split for every station, run, and roxzone transition — modeled on 224,008 recorded races.
Methodology: Station splits are derived from median per-station times across 224,008 recorded Hyrox race results, profiled by division and gender. We scale each station's median time by the ratio between your target finish time and the median total race time for your group, producing a proportional split plan. This assumes an even pacing curve across stations — it does not model individual station strengths or weaknesses. Treat it as a starting-point strategy, not a guaranteed outcome.
Why pace by target time, not by station?
Most athletes know their target finish time before they know how fast they should move through each station. This calculator inverts the usual approach: instead of guessing splits and hoping they add up, you set the target and get a proportional plan across all 8 stations, the 8×1km runs, and roxzone — scaled from real median splits for your division, gender, and (optionally) age group.
Want to know where your current time actually ranks first? Check the Hyrox Percentile Calculator — then come back here and build a plan for the time you're chasing next. For broader context on what separates recreational from competitive times, read What Is a Good Hyrox Time?
How the pacing plan is calculated
For your division and gender, we sum the median time recorded at each of the 8 stations, the 8×1km runs, and roxzone transitions to get a "median total." Your target time divided by that median total gives a scaling ratio — apply that ratio to every station's median to get your target split. A target below the median total means faster splits everywhere (and vice versa); the model assumes proportional improvement across every station rather than picking winners and losers.
We also show where your target time would land on the percentile curve (using the same P10–P90 interpolation as the percentile calculator) so you know whether you're chasing a median result or an elite one. Targets faster than the P10 benchmark are flagged as extrapolated — there's less real data to model that far into the tail.
Frequently Asked Questions
How do I build a Hyrox pacing strategy?
Pick your division, gender, and target finish time above. We scale median station splits from 224,008 recorded races by your target-to-median ratio, giving you a split for every station, the 8×1km runs, and roxzone.
What is a realistic Hyrox split time per station?
It depends on your division, gender, and target time — splits scale with overall pace. Use the calculator above for splits tailored to your exact target rather than generic benchmarks.
How fast should I run each 1km in Hyrox?
Your per-km pace should scale with your overall target time, not your open-road best — fatigue from the stations slows every runner down. The calculator splits your total running time across all 8×1km segments for an average per-km target.
How much time should I budget for roxzone transitions?
Roxzone typically accounts for roughly 6-8 minutes of a median Open finish. Faster athletes budget less — shaving 5-10 seconds per transition compounds across 8 stations into real race-time savings.