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Hyrox pacing
calculator.

Enter your target finish time and get every split — all eight runs, all eight stations, and the race clock you should see at each one. Then type your own time into the ones you know: everything else rebalances to keep you on target. Modelled on 88,686 real HYROX finishes, not an even-split guess.

Division
Category
Target finish time
: h : min
40:001:151:502:30
Loading race data…
Take it to the start line

A plan on paper
is not a plan
on your wrist.

This page gives you the numbers. RoxDay puts them on your Apple Watch and tells you, live at every station, whether you're up or down on the plan — then turns your finish into splits, trends, and a share card.

Download on the App Store See the app
RoxDay Goal Planner on iPhone showing target station splits
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 — 88,686 of 92,374 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 and doubles are each modelled separately for men and women, with age groups wherever the sample is large enough to be meaningful. Relay and elite fields are excluded — the formats differ and the samples are too small to publish honest medians.
Is it free? +
Completely, and there is nothing to sign up for. If you want the same plan live on your wrist during the race — with station-by-station up/down feedback, splits and post-race analytics — that's the RoxDay app.

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.