Hyrox Pacing
Calculator
Enter a target finish time and get a split for all 8 stations, each 1 km run and the roxzone, scaled from the median splits of 224,008 recorded race results. At the Open Men median, running is about 49% of the race at roughly 4:59 per km.
Last updated: 2026-10-25 · Free, runs in your browser, your target is not uploaded or stored
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Next steps
Pace Band Generator
Turn a goal time into a printable wristband with a target split for every run and station.
Open toolPacing Analyzer
Enter your 8 run splits to get a fade score and compare it with finishers at your level.
Open toolGoal Time Breakdown
Run, station and roxzone splits from real finishers near your goal time, by division.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolNot sure your target is realistic?
Predict your next finish from a past race or your 5K, then come back and pace it.
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 and does not model individual station strengths or weaknesses. Treat it as a starting-point strategy, not a guaranteed outcome.
Median Hyrox Station Splits: Open Division
Median time spent at each station and on the 8 x 1 km runs, computed from 224,008 recorded Hyrox race results. These are the raw splits the calculator above scales to your target finish time.
| Station / Segment | Open Men Median | Open Women Median |
|---|---|---|
| SkiErg | 04:27 | 05:09 |
| Sled Push | 02:52 | 02:44 |
| Sled Pull | 04:41 | 05:29 |
| Burpee Broad Jumps | 05:15 | 06:14 |
| Rowing | 04:46 | 05:23 |
| Farmers Carry | 02:02 | 02:10 |
| Lunges | 05:00 | 04:52 |
| Wall Balls | 06:28 | 06:08 |
| 8×1km Run (total) | 39:53 | 44:32 |
| Roxzone (total) | 06:45 | 07:15 |
Each column is a separate median per segment, so the rows do not sum exactly to a median finish time. Station guides: all 8 Hyrox stations.
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 x 1 km runs and the roxzone, scaled from real median splits for your division and gender.
Want to know where your current time ranks first? Check the Hyrox Percentile Calculator, then build a plan here for the time you're chasing next. For what separates recreational from competitive times, read What Is a Good Hyrox Time?
Compare against average HYROX times by division, gender and age group, or check HYROX weights for every division.
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 x 1 km runs and the roxzone to get a "median total". Your target time divided by that median total gives a scaling ratio, which is applied to every segment's median to get your target split. A target below the median total means faster splits everywhere, and the reverse; the model assumes proportional improvement across every station rather than picking winners and losers.
We also show where your target would land on the percentile curve (the same P10 to 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, because there is less real data that far into the tail.
What stays in your browser?
The median split table is built into the page, and the plan is calculated on your device. Your target time is not sent to RoxUpdates, not stored and not linked to an account. Analytics only records that a plan was built and which division and gender were selected.
FAQ
Hyrox pacing calculator FAQ
How do I build a Hyrox pacing strategy?
Pick your division, gender and target finish time. The calculator scales the median split for each of the 8 stations, the 8 x 1 km runs and the roxzone by the ratio between your target and your group's median total, giving a split for every segment. The medians come from 224,008 recorded race results.
What is a realistic Hyrox split time per station?
It depends on your division, gender and target time, because splits scale with overall pace. At the Open Men median, station splits range from about 2:02 (Farmers Carry) to about 6:28 (Wall Balls). The table on this page lists every median; the calculator scales them to your target.
Which Hyrox station takes the longest?
For Open Men, Wall Balls has the longest median split at about 6:28, and Farmers Carry the shortest at about 2:02. Station order and medians for Open Women are in the table above.
How fast should I run each 1 km in Hyrox?
Scale it to your target, not your open-road best: fatigue from the stations slows every runner. At the median, Open Men average about 4:59 per km and Open Women about 5:34 per km across the 8 runs. The calculator divides your scaled running total by 8 to give your per-km target.
How much of a Hyrox race is running?
In the median splits, the 8 km of running is about 49% of an Open Men race and 50% of an Open Women race. The 8 stations and the roxzone make up the rest.
How much time should I budget for roxzone transitions?
The median roxzone total is about 6:45 for Open Men and 7:15 for Open Women, across all transitions. Faster athletes spend less, and a few seconds saved per transition adds up over the race.
Does the pacing plan change with age group?
The station splits are scaled from your division and gender medians, so age group does not change the shape of the plan. If you pick an age group, the calculator uses it to show where your target ranks against your own bracket.
What does the "elite territory" warning mean?
It appears when your target is faster than the P10 benchmark (top 10%) for your group, for example faster than about 1:08 for Open Men. Splits that fast are extrapolated beyond most of the observed data, so treat them as aggressive.
Can I use the pacing calculator for Doubles?
Yes. Doubles (men, women and mixed) and Pro Doubles (men and women) have their own median splits, which reflect the shared station work. To decide who does which reps, use the Doubles Split Planner.
Does the plan account for my strong and weak stations?
No. It assumes you improve or slow down evenly across every segment. If you know a station is a weakness, give it a little more time and take it back where you are strong; the total is what matters.
How do I choose a target finish time?
Start from what you can realistically do next. The finish time predictor estimates your next result from a past race or a 5K, and the percentile calculator shows how a target ranks in your division.
Is my target time stored or uploaded?
No. The median splits are built into the page and the plan is calculated in your browser. Your target time is not sent anywhere and there is no signup. We only count anonymous usage, such as which division was picked, in analytics.
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