Enter your target finish time and division to get personalised split targets for every run and station.
| # | Segment | Distance | Target Time | Cumulative |
|---|---|---|---|---|
| 1 | Run 1 | 1 km | 6:46 | 6:46 |
| 2 | SkiErg | 1,000m | 9:30 | 16:16 |
| 3 | Run 2 | 1 km | 7:07 | 23:24 |
| 4 | Sled Push | 50m | 4:45 | 28:09 |
| 5 | Run 3 | 1 km | 7:07 | 35:16 |
| 6 | Sled Pull | 50m | 4:45 | 40:01 |
| 7 | Run 4 | 1 km | 7:07 | 47:09 |
| 8 | Burpee Broad Jump | 80m | 10:34 | 57:42 |
| 9 | Run 5 | 1 km | 7:07 | 64:50 |
| 10 | Rowing | 1,000m | 9:30 | 74:20 |
| 11 | Run 6 | 1 km | 7:07 | 81:27 |
| 12 | Farmers Carry | 200m | 4:13 | 85:41 |
| 13 | Run 7 | 1 km | 7:20 | 93:01 |
| 14 | Sandbag Lunges | 100m | 5:17 | 98:18 |
| 15 | Run 8 | 1 km | 7:29 | 105:47 |
| 16 | Wall Balls | 75-100 reps | 4:13 | 110:00 |
Start your first run at a comfortable conversational pace. Many beginners go out too fast and pay for it by station 5.
Walk the transitions between the run track and station areas. These 30-60 second windows are free recovery.
On the sled push, use short powerful steps rather than trying to sprint. Reset your grip every 10 metres if needed.
Save energy on the SkiErg and row by settling into a sustainable rhythm early.
Switch to Doubles mode for split targets adjusted for shared stations and matched pacing
Log your real race and training times to track improvement over time
Follow a structured programme matched to your target time
Enter your target finish time and the calculator breaks it down into split targets for every 1 km run and workout station. It accounts for the fact that different stations take different proportions of your total time — heavier exercises like the Sled Push and Sled Pull take longer relative to bodyweight movements like Wall Balls or Burpee Broad Jumps. The result is a realistic race-day pacing sheet you can take to the start line.
HYROX is an endurance race disguised as a fitness event. Going out too fast on the early runs or stations causes premature fatigue that compounds through the remaining rounds. Athletes who blow up on stations 5–8 almost always went too hard in the first half. A well-paced race keeps your heart rate manageable, preserves your running legs, and lets you finish strong rather than survive. Even shaving 5 seconds off each transition adds up to over a minute saved across the race.
| Level | Finish Time | Avg Run Pace |
|---|---|---|
| Beginner | 90–100 min | 6:00–6:30 /km |
| Intermediate | 70–85 min | 5:00–5:45 /km |
| Advanced | 55–70 min | 4:15–5:00 /km |
| Elite | Under 55 min | Under 4:15 /km |
Times shown are for HYROX Open division. Doubles and Relay times vary. See our pacing strategy guide for detailed breakdowns.