Hyrox pace calculator
Hyrox pace calculator: run pace and splits
Enter a goal finish time, your station times and your Roxzone time. The calculator gives the run pace per km you need and a race sheet with a clock time for each of the 8 laps. You can also start from a run pace and get a finish time. Nothing you type is saved or sent.
No station times yet? Answer the first question and fill in Complete's estimate for your level. Change any number you know better.
For a finish time from your running fitness, use the Complete finish time predictor. Open the predictor
The run pace from a goal time
A Hyrox race is 8 laps of a 1 km run and one station. Take your goal time, subtract your station times and your Roxzone time, and divide the rest by 8. That is the pace you need on each kilometre.
The rulebook sets 8,000 m of running in 8 segments of about 1,000 m each. The Roxzone comes on top, and each venue lays out its own course, so your watch can show more running than 8 km. The calculator counts each lap as 1 km.
An example: a goal of 1:30:00, stations that add up to 30:00 and 7:00 in the Roxzone leave 53:00 for 8 km of running. That is 6:37.5 per km.
The race-day sheet
The sheet lists each lap: the run, the station and a share of your Roxzone time, with the clock time as you leave the station. If you type one total for the stations, the sheet splits it into 8 equal parts. Type each station to see the real shape of your race.
In the example, with 8 equal stations, each lap takes 11:15, and you leave the fourth station at 45:00.
The Roxzone
The Roxzone is the transition area around the stations, where you move between the run course and each station. The rulebook lists it as its own part of the course, and your official result shows a Roxzone time. The calculator spreads your Roxzone time over the 8 laps in equal parts.
SkiErg and rowing as a pace per 500 m
Both stations are 1,000 m. Type either one as a time or as the pace per 500 m from the monitor. Concept2's formula turns a pace into a station time: 2:00 per 500 m is 4:00 for 1,000 m.
Complete's estimate for your level
The prefill uses the planning figures of the Complete finish time predictor: a station total and a Roxzone time for each level, division and sex. Complete uses these figures to plan. They are not anyone's race results.
Raced before? Your finish time picks the level. New to Hyrox? Type a recent 10K or 5K and pick your level. The form then shows your 10K or 5K pace next to the run pace the goal needs. Doubles has no estimate, so type your own times there.
| Level | Stations, Open women | Stations, Open men | Stations, Pro women | Stations, Pro men | Roxzone |
|---|---|---|---|---|---|
| Beginner | 48:00 | 42:00 | 44:00 | 38:00 | 10:00 |
| Intermediate | 34:00 | 30:00 | 31:00 | 27:00 | 7:00 |
| Advanced | 25:00 | 22:00 | 22:00 | 19:00 | 5:00 |
Stations and weights
The stations, distances and weights below come from the HYROX Singles Rulebook 26/27. For Doubles, pick your division and the race sheet shows its weights from the HYROX Doubles Rulebook 26/27.
| Station, in race order | Distance | Women Open | Men Open and Women Pro | Men Pro |
|---|---|---|---|---|
| 1. SkiErg | 1,000 m | None | None | None |
| 2. Sled push | 50 m (4 × 12.5 m) | 102 kg including sled | 152 kg including sled | 202 kg including sled |
| 3. Sled pull | 50 m (4 × 12.5 m) | 78 kg including sled | 103 kg including sled | 153 kg including sled |
| 4. Burpee broad jumps | 80 m | None | None | None |
| 5. Rowing | 1,000 m | None | None | None |
| 6. Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8. Wall balls | 100 reps | 4 kg | 6 kg | 9 kg |
Limits
The calculator adds and divides the numbers you type. Race day brings things a sum cannot see, such as a crowded course or heavy legs after the sleds. Give your plan some room.
Training for the pace in Complete
Complete starts from your long-term goals, and a Hyrox race can be one of them. A Hyrox plan in Complete trains the stations as well as the runs.
Roads are Complete's ladders of targets, which you take on next to your friends. Hyrox has 13 Roads, for the race formats and each station, and your official results or verified entries move them.
This calculator does not read your Complete account or your race results. It works with the numbers you type.
Frequently asked questions
What run pace do I need for a 1:30:00 Hyrox?
It depends on your stations and your Roxzone. With 30:00 of stations and 7:00 of Roxzone, 53:00 is left for 8 km of running, which is 6:37.5 per km.
Does the calculator use other athletes' times?
No. Every number in the sum is one you type. The optional prefill fills in Complete's estimate for your level, the same planning figures the Complete finish time predictor uses.
What is the Roxzone in Hyrox?
The Roxzone is the transition area around the stations, where you move between running and working. Your official result shows it as its own time.
Can I type the SkiErg and the row as a pace per 500 m?
Yes. Switch the field to pace per 500 m, and the calculator turns it into a time for the 1,000 m station.
Does it work for Doubles?
Yes. Pick your Doubles division and it shows its weights. There is no estimate for your level in Doubles, so type your team's own station times.
Does it save what I enter?
No. The calculation runs in your browser, and nothing you type is saved or sent.
Related
Sources
- HYROX Singles Rulebook 26/27: 8,000 m of running in 8 runs of about 1 km, the stations, their distances and weights, and the Roxzone checked 27 Oct 2026
- HYROX Doubles Rulebook 26/27: the five Doubles divisions and their weights checked 27 Oct 2026
- HYROX, The Fitness Race: a 1 km run, then a workout station, 8 times checked 27 Oct 2026
- Concept2 pace calculator: time equals pace per 500 m times distance over 500 checked 27 Oct 2026
Train for the pace
Complete starts from your long-term goals and trains you for the race, stations included. Over time, Complete gets to know your body and your schedule.
Your official Hyrox results move your Hyrox Roads, which you take on next to your friends.