PACE CALCULATOR

The HYROX Pace Calculator helps you transform your raw times into clear, actionable insights for your next race. Instead of guessing your pace, you can visualize exactly how fast to run and how much time to spend at each station to achieve your goal.

Estimate your HYROX time

Running

Leave empty to use the level pace, or enter a custom pace

How much your pace slows down as the race progresses

Stations

Roxzone

Average time per Roxzone transition (default: average pace)

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Enter your data and click Calculate to see your estimated time

What This HYROX Pace Calculator Does

This HYROX-specific calculator goes far beyond a simple running pace calculator. It combines your total time or station times to show you:

  • •Your average pace across the full 8 km.
  • •The time split between running and workout zones.
  • •The impact of each station (SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls) on your final result.

With this breakdown, you can quickly identify where you're losing the most time and where a small performance gain will have the biggest impact on race day.

How to Use the Pace Calculator Step by Step

Using the HYROX Pace Calculator is simple and takes just a few minutes:

  1. 1Enter your total time if you've already raced a HYROX, or input a target time to prepare your race strategy.
  2. 2Or fill in each station time (Run + Workout) to get a more detailed analysis of your strengths and weaknesses.
  3. 3Click "Analyze" to instantly generate a performance profile and pace per station.
  4. 4Use the recommendations to adjust your training and refine your pacing.

The calculator is useful for both post-race analysis (review) and preparation (strategy planning).

Who Is the HYROX Pace Calculator For?

The tool is designed for all HYROX athletes who want to train smarter, not just harder:

Beginners

Those who need a realistic pacing plan for their first HYROX.

Experienced Athletes

Those aiming for a new personal record or podium finish.

Coaches

Those who want a clear analysis base to share with their athletes.

By combining the Pace Calculator with structured coaching, you transform objective data into a concrete action plan for each block of your season.

From Pace Calculation to Training Plan

Once you've defined a realistic HYROX pace, the next step is to align your training sessions with that target:

  • •Use your running paces to structure your intervals and tempo sessions.
  • •Use your station times to build training blocks dedicated to your biggest weaknesses (sleds, burpees, carries, lunges, wall balls).
  • •Track your progress by re-entering your new times after each race or test session to see your performance evolution.

For athletes who want a complete approach, HyCoach combines data from tools like the Pace Calculator with AI and human coaching to create fully personalized HYROX preparations.

HYROX Pace Calculator – FAQ

Is the HYROX Pace Calculator accurate?

The HYROX Pace Calculator uses your real times or a realistic goal to provide concrete benchmarks for your pacing. It doesn't predict your final time to the second in all conditions, but it offers an excellent foundation for building your race strategy and training sessions.

Can I use the calculator before my first HYROX?

Yes. You can enter a target time based on your current running and strength level to build an initial pacing plan. This helps you avoid starting too fast, blowing up on the sleds, or losing precious minutes on the final stations.

What's the difference between a HYROX calculator and a standard pace calculator?

A standard pace calculator only considers distance and running speed. The HYROX calculator integrates the 8 functional stations, the running/workout ratio, and the impact of each exercise on your overall performance.