HYROX Pace & Finish Time Calculator

With even effort across the race, about 5:33 per km on the runs, with about 7 minutes in the Roxzone and the stations at the targets in the table above. Where you are strong on the stations you can run slower, and the other way round: enter your own times and the planner does the sum for you.

As accurate as the times you enter. Use times from a recent simulation or race if you have them. Station times done fresh in training are usually faster than on race day, so add a margin, and set a slow-down per run for tired legs.

Every run after the first follows a station, so your legs arrive tired. Set a slow-down per run (a few seconds per km is typical) and the planner adds it to each run in turn, which gives a more honest total than one flat pace.

The transition area between the running track and the stations: everything between finishing a run and starting a station, and between finishing a station and starting the next run. The planner counts one transition between each pair of legs, 15 in a full race. Time yourself in training or divide a past race's Roxzone total by 15; the example starts at 25 seconds each, a little over 6 minutes for the race.

Goal mode scales your times so the whole race adds up to your goal. Lock the stations you don't expect to improve, and the others (usually the runs) take up the difference.

Finishing is the first goal. After that, compare yourself with athletes in your own division and age group rather than the overall winners: results are published for every race, so you can look up the spread of times at your event and pick a goal from there.

Nowhere. The planner runs in your browser and saves your plan on this device only. Copy link packs the plan into the address itself, so you can send it to a coach or training partner without an account.

Yes. Open the Fitness Race Planner, pick the blank race, and add runs and stations in any order with your own distances, reps and transition time. Any station can be measured in metres, reps or calories.