HYROX Pace Calculator
Enter your goal finish time to get target splits for all 8 runs, all 8 stations and your roxzone transitions. A HYROX race is 8 km of running alternating with 8 stations — at a 75-minute goal roughly half your time is running, and the roxzone still costs around 5 minutes that most athletes never plan for. Splits are fitted from real race results by category and division.
Run pace
4:46 /km
per km
Running
38:05
8 km total
Stations
31:58
8 stations
Roxzone
4:57
transitions
425 HYROX men athletes in our data finished within ±3 minutes of this time — roughly the 31st percentile. Based on 1,937 results.
| Segment | Target | Elapsed |
|---|---|---|
| Run 1 | 4:29 | 4:29 |
| SkiErg | 4:14 | 8:43 |
| Roxzone | 0:37 | 9:20 |
| Run 2 | 4:34 | 13:54 |
| Sled Push | 2:45 | 16:39 |
| Roxzone | 0:37 | 17:16 |
| Run 3 | 4:40 | 21:56 |
| Sled Pull | 4:07 | 26:03 |
| Roxzone | 0:37 | 26:40 |
| Run 4 | 4:45 | 31:25 |
| Burpee Broad Jumps | 4:21 | 35:46 |
| Roxzone | 0:37 | 36:23 |
| Run 5 | 4:52 | 41:15 |
| Row | 4:33 | 45:48 |
| Roxzone | 0:38 | 46:26 |
| Run 6 | 4:54 | 51:20 |
| Farmers Carry | 1:57 | 53:17 |
| Roxzone | 0:37 | 53:54 |
| Run 7 | 5:00 | 58:54 |
| Sandbag Lunges | 4:25 | 1:03:19 |
| Roxzone | 0:37 | 1:03:56 |
| Run 8 | 4:51 | 1:08:47 |
| Wall Balls | 5:36 | 1:14:23 |
| Roxzone | 0:37 | 1:15:00 |
| Finish | 1:15:00 | 1:15:00 |
Fitted from 1,937 real HYROX men results. A ~ marks a station where running fitness predicts little — sled push especially, which depends on strength and the venue floor. How this is calculated.
Common questions
- How do I calculate my HYROX pace?
- Work backwards from your goal finish time. A HYROX race is 8 kilometres of running alternating with 8 stations, plus roxzone transition time. In our data, an open men's athlete at a 75-minute goal spends roughly 51% of the race running, 43% on stations and 7% in the roxzone. Enter your goal above to get the target split for each segment, by category and division.
- How long is the roxzone in HYROX?
- Roxzone is the timed transition between the run lane and each station. Across our results the median is about 4:45 for open men and 5:25 for open women — roughly 6 to 8% of total race time. It is the most overlooked source of lost time because it feels like rest but is fully timed.
- What is a good HYROX finish time?
- For an open-division first-timer, finishing between 1:30 and 2:00 is a normal outcome. Around 1:15 is a solid competitive age-group time, sub-1:05 is strong, and elite men race under 60 minutes.
- Which HYROX station costs the most time?
- Relative to fitness, the sled push and wall balls create the widest spread between athletes. The sled push punishes poor technique and heavy floors, and wall balls come last when fatigue is highest and no-reps are most costly.