Plates & Pace

HYROX

HYROX Pace Calculator

Enter your run pace, your time at each of the eight stations and your Roxzone time to get a finish time and a split for every run and station. Or set a goal finish time and get the run pace it takes.

Updated · Sources

Work out
Pace in
Run pace per km

Your average pace over the eight runs. A pace per km is also your time for each 1 km run.

Goal finish time

Station times

1. SkiErg 1,000 m
2. Sled push 50 m
3. Sled pull 50 m
4. Burpee broad jumps 80 m
5. Rowing 1,000 m
6. Farmers carry 200 m
7. Sandbag lunges 100 m
8. Wall balls 100 reps

Roxzone

Roxzone time whole race

The total time between the run course and the stations. The official results list it as Roxzone Time.

HYROXFinish time

Finish time

1:30:00

8 runs
44:00
Stations
40:00
Roxzone
6:00
Working8 × 5:30 + 40:00 + 6:00 = 1:30:00

Run pace: 8:51 per mile, 5:30 per km.

Where the time goes

PartTimeShare
8 runs44:0049%
8 stations40:0044%
Roxzone6:007%
Finish1:30:00100%

Split table: finish in 1:30:00

LegDistanceSplitClock
Run 11 km5:305:30
1. SkiErg1,000 m4:4511:00
Run 21 km5:3016:30
2. Sled push50 m3:1520:30
Run 31 km5:3026:00
3. Sled pull50 m5:0031:45
Run 41 km5:3037:15
4. Burpee broad jumps80 m5:3043:30
Run 51 km5:3049:00
5. Rowing1,000 m5:0054:45
Run 61 km5:301:00:15
6. Farmers carry200 m2:301:03:30
Run 71 km5:301:09:00
7. Sandbag lunges100 m5:301:15:15
Run 81 km5:301:20:45
8. Wall balls100 reps8:301:30:00

The clock is the race time at the end of each leg. Your Roxzone time is one total, so the calculator spreads it evenly over the eight stations. On the day it will not be even.

Weights, distances and rules here come from the official HYROX rulebooks for the 2026/27 season (PDFs dated 14 September 2026, read on 4 October 2026). HYROX can change them, and venues differ in details such as the number of laps in each run, so check the current rulebook before you race.

Plates & Pace is not affiliated with HYROX. HYROX is a trademark of its owner.

How it works

A HYROX finish time is made of three things: the eight runs, the eight stations and the time in the Roxzone between them. The official results list all three: a split for each run and each station, and one Roxzone Time for the whole race. Add them up and you have the finish time.

The calculator does that sum. It multiplies your run time by 8, adds your station times and your Roxzone time, and lists the clock at the end of every leg. In the other mode it works backwards: it takes the stations and the Roxzone out of your goal time and divides what is left by 8 to get the pace for each run.

The numbers filled in are an example, not a benchmark. They are round figures that add up to 1:30:00, the average finisher time HYROX gives for the 2024/25 season. Replace them with your own splits from training or from a past race.

The formula

Formula
finish time = 8 × run time
            + station times
            + Roxzone time

run time    = (goal time
              − station times
              − Roxzone time) ÷ 8

run time: the time for one 1 km run
per mile  = per km × 1.609344

Worked example

You run each 1 km in 5:30, your station times add up to 40:00 and you spend 6:00 in the Roxzone.

  1. Running: 8 × 5:30 = 44:00.
  2. Stations: 4:45 + 3:15 + 5:00 + 5:30 + 5:00 + 2:30 + 5:30 + 8:30 = 40:00.
  3. Finish: 44:00 + 40:00 + 6:00 = 1:30:00.
  4. The clock when you finish the SkiErg: 5:30 for the run, 0:45 of Roxzone time and 4:45 on the machine, so 11:00.

Working backwards from a goal of 1:30:00 with the same stations and Roxzone time: (1:30:00 − 40:00 − 6:00) ÷ 8 = 5:30 per km, which is 8:51 per mile.

Reading your HYROX splits

After a race, results.hyrox.com shows a result for every racer. Each one lists Running 1 to Running 8, a time for each station, and three more lines: Roxzone Time, Run Total and Best Run Lap. The same page has a step by step replay with the time you entered and left the Roxzone and each station.

Those are the numbers this calculator takes. Put your last race in, change one number at a time and see what it does to the finish. A minute saved anywhere is a minute off the finish time. Spread over the runs, a minute is 7.5 seconds per kilometer.

Why Roxzone time is its own number

Your run splits stop when you come into the Roxzone, and your station split starts when you reach the station. The time in between, and the time from finishing the station to getting back onto the run course, belongs to neither. The results add it up as Roxzone Time.

It depends on how far each station is from the arches and on whether you walk or jog, so it can differ from one venue to the next. If you have raced before, use the Roxzone Time from that result.

How long a HYROX race takes

HYROX’s US FAQ says the average finisher time in the 2024/25 season was 1.5 hours, and that there is no time limit for completing a race. HYROX does not publish average times for the separate runs and stations there, so this page does not give any: your own splits are the place to start.

Questions

How do I calculate my HYROX finish time?

Add up three things: 8 times your 1 km run time, your eight station times and your Roxzone time. With 5:30 runs, 40:00 of stations and 6:00 in the Roxzone, that is 44:00 + 40:00 + 6:00 = 1:30:00.

What run pace do I need for a 1:30:00 HYROX?

It depends on your stations. Take your station times and your Roxzone time away from the goal and divide the rest by 8. If the stations take 40:00 and the Roxzone 6:00, a 1:30:00 finish needs 5:30 per km, which is 8:51 per mile. Choose “Run pace for a goal” above to try your own numbers.

Is Roxzone time part of my run splits?

No. In the official results the run splits, the station splits and Roxzone Time are separate, and the finish time is all of them added together. That is why a finish time worked out from run pace and station times alone comes out too fast.

How long does a HYROX race take?

HYROX’s US FAQ gives 1.5 hours as the average finisher time for the 2024/25 season. There is no time limit, so racers can take as long as they need.

Are the runs exactly 1 km?

Close to it. The rulebook says the running adds up to 8,000 meters, in eight runs of about 1,000 meters each. Where a run is made up of several laps, the first or last lap can differ in length. The Roxzone is a separate part of the course, and the rulebook gives no distance for it.

Does this work for doubles and relay teams?

Yes. A doubles or relay result has the same splits: eight runs, eight stations and one Roxzone time. In doubles both partners run together, so use the pace of the pair. In a relay each run is done by one member, so use the team’s average pace.

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Sources

  1. HYROX. Results and rankings: each racer’s splits, including Roxzone Time, Run Total and Best Run Lap.
  2. HYROX. Rulebook Single, season 26/27. English PDF dated 14 September 2026, read 4 October 2026.
  3. HYROX United States. FAQ: divisions, age groups, timing and how long a race takes.
  4. HYROX. Rulebooks: the download page for the current rulebooks.