HYROX pace calculator

What this tool assumes

• The race format is the standard HYROX order: 8 × 1 km runs alternating with 8 stations (source: official HYROX race format).
• Every output is arithmetic on your inputs. Station, Roxzone, and run-fade defaults come from a per-division model fitted on 93,311 complete results from real races — 39,247 solo and 54,064 doubles teams (analyzed 2026-09-03) — evaluated at your target time, and they stop following the model the moment you edit them. One venue so far: profiles will sharpen as we add more races.
• The race clock spreads your Roxzone total evenly across the 15 transitions. In a real race it clusters around the stations, so treat mid-race clock values as guides, not gospel.

Don't have a target time yet? The race predictor estimates one from benchmarks you already have. Not sure what to put in the station fields? The station guides explain what each movement demands, and the race calendar tells you how long you have to close the gap. If you'd rather have the pacing thought through for you, that's what customized plans will be for.

FAQ

How does the Roxmetric pace calculator work?

You pick your division and a target finish time — typed exactly or via the slider — plus an estimate for each of the 8 stations and your Roxzone (transition) total. The calculator subtracts stations and Roxzone from the target and distributes what remains across the 8 runs following the fade shape we fitted from real race results for your division.

Where do the default station times come from?

From real race results: 93,311 complete performances — 39,247 solo and 54,064 doubles teams (19,788 Open Men, 14,678 Open Women, 3,017 Pro Men, 1,764 Pro Women, 14,029 Men Doubles, 18,983 Women Doubles, 17,638 Mixed Doubles, 2,044 Pro Men Doubles, 1,370 Pro Women Doubles). For each division we model every station and the Roxzone as a share of finish time that shifts with how fast you are, then apply that model to your target. Doubles figures are the team's, since partners split station reps between them. Replace the defaults with times from your own training whenever you have them — the moment you edit a field, the model steps aside and the plan is yours.

What is the Roxzone?

The Roxzone is the transition area you cross between each run and station. Time spent there counts toward your finish time, so the calculator treats it as its own budget line and spreads it evenly across the 15 transitions on the race clock.

Why do the run splits get slower through the race?

Because that's what real athletes do. In the results our model is fitted on, the last run took roughly 1.7–1.9× the first run's time, depending on division and finish speed. Two honest caveats: some venues run a shorter opening leg (ours currently does), and fresh legs flatter run 1 further — so treat the run-1 split as venue-dependent. The calculator distributes your running time along the fitted shape instead of pretending you'll run even splits.