Tools · Move
HYROX pace calculator
Pick a finish time and see the pace each 1 km run needs, after the stations and the Roxzone. Add your own station times if you know them.
Each 1 km run
Enter a target finish time to see your pace.
Educational, not medical advice. If you have diabetes, a heart condition or another medical condition, ask your doctor or a dietitian first.
How it works.
A HYROX race is eight 1 km runs, each followed by a workout station, with the Roxzone, the transition area, in between. Your run pace is what is left of your target time after the stations and the Roxzone, divided by eight.
Your own station and Roxzone times give the closest answer. Without them, the calculator uses the split seen in race results: running takes about half the race, the stations a little under half, and the Roxzone around 7%.
In the elite field, run splits have become more even over the seasons, but the last runs are still the slowest. Plan to run steadily from the first kilometre rather than bank time.
px builds the weeks before race day around that pace, and around the sleep and recovery that decide whether you can hold it.
Sources
- Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend. Front Physiol. 2025;16:1519240.
- Gutiérrez-Hellín J, Alonso-Domínguez S, Martín-Gómez F, et al. Performance trends and pacing evolution in elite HYROX©: a seven-season analysis of top 50 PRO men (2018–2024). Appl Sci. 2026;16(13):6674.
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Questions
What is a good HYROX time?
For a first race in the Open division, finishing between about 1:20 and 1:40 is common. The fastest men in the Elite division go under an hour. Your second race is the better target: by then you know your stations.
How much of HYROX is running?
Eight kilometres in all, and roughly half the race time. In a published study of a simulated race, running took more than half the total time, which is why run fitness matters so much.
How much time do people lose in the Roxzone?
Usually around 5–8 minutes in total, more in a first race. It is the easiest time to save: know the layout, walk in with a plan for each station, and keep moving.
Tomorrow morning, already decided.
Seven days free. By this time next week, px knows your normal.