Using the HYROX Race-Day Pace Calculator

Turn a target HYROX finish time into split targets for all 16 segments, a live race clock, and a branded PDF pace card.

The Race-Day Pace Calculator turns a goal finish time into a split target for every segment of a HYROX race, so you know exactly where you should be at each checkpoint. It lives on Free tools — no account needed to use it; a free account adds the printable PDF pace card.

Open Free tools and select "Race-Day Pace Calculator".
In "Target finish time", enter your goal as h:mm:ss — for example 1:30:00. Valid targets run from 50:00 to 4:00:00.
Set "Your profile" — "Stronger runner", "Balanced", or "Stronger at stations" — to bias the run vs. station share of the clock toward how you race.
Choose your "Transitions (Roxzone)" pace — "Fast (racing the clock)", "Average", or "Relaxed (first race)" — to size the transition budget.
Pick your "Division" (Open or Pro, Men or Women). This sets the station loadings shown and does not change the split model. Splits update live as soon as your target is valid — there's no Calculate button.

What you get

Four summary tiles sit up top — "Avg run split" (per km), "Total running", "Total stations", and "Roxzone budget" — above the full split table.

The table lists all 16 segments in race order: 8 × 1 km runs interleaved with the 8 stations (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges, Wall Balls). Each run's "Target" is its 1 km split; each station's "Target" is its work time. The "Pace / Standard" column shows a /500m station average for the ergs (SkiErg and Row) and the division loading for the weighted stations. The "Race clock" column is your cumulative time at each checkpoint.

The race clock adds an even Roxzone allowance before each station — there is none after Wall Balls, because the race ends on your last rep. Segment "Target" times are work only, not including transitions.

Download your pace card

With valid inputs, click "Download your pace plan (PDF)" for a branded, personalized pace card. It's built from the same model as the screen, so the two always match — print it or keep it on your phone for race day.

Splits are modeled from typical race distributions at your finish time — a pacing starting point, not a guarantee. The Roxzone budget is split evenly across the 8 transitions, but real transition distances vary by venue, and station loadings are the current published standards (sled weights include the sled). Always confirm against your race pack.

Still stuck? Contact support.