[ Tool · Free ]

Hyrox pace calculator.

Enter your 1 km running pace and your estimated station splits. We'll project your Hyrox finish time and break it down by kilometre so you can plan race-day pacing.

[ Inputs ]

1 km running paceMM:SS format (e.g. 4:30) or decimal (4.5)Second-half fade

+5%

How much your km pace slows by km 8. Most age-group athletes fade 5-10%.Roxzone per transition

30s

Transition time is on the clock and there are eight of them. 30-45 seconds each is typical.

[ Station splits (seconds) ]

Ski Erg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls

Defaults reflect a first-time finisher pace.

[ Projected finish ]

1:17:04

Running time: 36:54 · Stations: 36:10 · Roxzone: 04:00

[ Per-km projection ]

km 14:30
km 24:32
km 34:34
km 44:36
km 54:38
km 64:40
km 74:42
km 84:44

[ How it works ]

A Hyrox race is 8 × 1 km runs alternated with 8 stations. The calculator sums your projected run time (8 × your 1 km pace) and your station splits to give the total race time. It doesn't model the second-half fade that most racers feel, see the pacing strategy notes below to add a realistic cushion.

[ Build your real plan ]

Pace projection ≠ training plan.

Predicting your time is useful. Hitting it requires a 12-week build that targets your actual limiter. Suth Performance's quiz takes three minutes and produces a dated Week 1 for free.

Find your plan →