Can I set my own station times in the HYROX pacing calculator?

Yes. Click any split in the table and type your own time. That segment is locked exactly as entered and every segment you have not touched rebalances around it, so the plan still adds up to your target finish time. You can also set the roxzone total yourself.

Why don't the HYROX splits add up to the race clock?

Because the roxzone sits in the race clock rather than in the table. The roxzone is the transition area between each station and the next run, and a 1:30 finisher spends seven to nine minutes there across the race. You set one roxzone total and it is spread over the seven real transitions using the median shape, which is not even because transitions get slower as you tire. The split column is moving time; the race clock is what your watch should read as you leave each segment.

Is the HYROX pacing calculator free?

Yes, completely free with no sign-up.

FREE WEB TOOL · NO APP OR SIGN-UP NEEDED

HYROX pacing calculator

Choose your target. Get every run, station, and race-clock split.
Adjust the times you know—the rest adapts around you.

100,000+real finishes behind your planHow it’s calculated ↓

Your race settings

A plan built around you.

Division

Your race plan

Copied

—

Running

—

8 km total

Stations

—

8 workouts

Roxzone total

spread across 7 transitions

Avg run pace

—

per km

Editable Type over any split to lock it in — everything unlocked rebalances to keep you on target.

Segment	Split	Race clock

Run legs

How the field's running slows across the race.

Stations

Where the work time actually goes.

YOUR PLAN IS JUST THE BEGINNING

Find your pace.
Take it to race day.

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The web calculator is always free. Pro is an optional in-app subscription.

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Method

How this is calculated

1 · Real finishes, not formulas

We start from a public dataset of HYROX results across five seasons. Rows are kept only when all 24 legs are present and plausible and reconstruct the official finish time to the second — 90,254 of 93,978 finishes survive that check.

2 · Your cohort, your finish band

Athletes are grouped by division, category and (where the sample supports it) age group, then bucketed into five-minute finish bands. Inside each band we take the median of every individual leg, so the shape comes from people who actually finished near your target.

3 · Scaled to your exact goal

Your target sits between two bands, so we interpolate between them and scale the whole profile so every split adds up to your goal to the second. The relative shape is preserved — that's the part worth copying.

4 · Then you overrule it

Type your own time into any run or station and it's locked exactly as entered. Everything you haven't touched rebalances around it, in proportion to the median shape, so the plan still lands on your target. Set the roxzone total the same way.

Questions

Why aren't the runs all the same speed? +

Because almost nobody races that way. In the median 1:30 open men's profile, run 1 goes out at 4:36/km and run 8 comes home at 6:26/km — nearly two minutes slower. A calculator that hands you eight identical 5:37 splits is telling you to run a race no one runs. The fade you see here is the real one, and it also means your early splits should feel almost too easy.

Can I set my own station times? +

Yes — that's the point. Click any split in the table and type your own, as 5:30 or just 530. That segment is then locked exactly where you put it and everything you haven't touched rebalances around it to keep the plan on your target. So if you know you'll hold 4:30 on wall balls but the sled push always hurts, pin both and the calculator tells you what the runs have to look like for the finish time you want. The × next to a locked split hands it back to the model, and “Clear my edits” resets everything.

Why don't the splits add up to the race clock? +

Because the roxzone lives in the clock rather than in the table. The roxzone is the transition area between each station and the next run, and it is not small — a 1:30 finisher spends seven to nine minutes there across the race. Nobody plans eight separate transitions, so you set one total and we spread it across the seven real ones using the median shape, which is deliberately not even because transitions get slower as you tire. The split column is your moving time at each segment; the race clock is what your watch should actually read as you leave it. There is no transition after wall balls — the race ends there.

Should I follow these splits exactly? +

Treat the untouched ones as a starting shape, not scripture. They're the median of a large field, so they assume you're roughly average at every station relative to your running. Where you know better, type your own number in and let the rest move. The useful column on race day is the race clock — that's the number you can actually glance at.

Does this cover doubles and pro? +

Yes. Open, pro, doubles and pro doubles are each modelled separately for men and women, with age groups wherever the sample is large enough to be meaningful. Pro Doubles' finish times and station splits are real; its run and roxzone pacing shape is modelled on the doubles field, since per-run splits aren't published for that division yet. Relay and elite fields are excluded — the formats differ and the samples are too small to publish honest medians.

Is it free? +

Completely free, with nothing to sign up for. For race tracking on Apple Watch, explore the RoxDay app. RoxDay Pro adds an in-app goal planner, live pace targets, and advanced analytics.

Data source: “Hyrox Race Results” by Jeff Gugelmann, licensed CC BY 4.0, aggregated into cohort medians. RoxDay is not affiliated with, endorsed by, or sponsored by HYROX. HYROX is a trademark of its owner.