A free HYROX time calculator and pace predictor. Answer three quick questions to get target splits for every run and station, fine-tune anything you like, then print your race plan.
It converts a recent race time into an equivalent 5k pace, then adds a race uplift based on your background: 14% for runners, up to 26% if you're new to training. Station times are weighted to your strengths, and you can fine-tune every split.
Most athletes run their 1 km splits well below 5k pace because of the work between runs. As a starting point, someone who runs a 20-minute 5k (4:00/km) might average around 4:40/km.
The suggested splits fade about 12% from run 1 to run 8, because most people slow as the stations add up. Starting controlled usually costs less time than fading hard late in the race.
The Roxzone is the transition area between the running track and each station. You pass through it 16 times, and the total depends on the venue layout: roughly 4 to 5 minutes at a compact venue and 10 or more at a spread-out one.
It depends on your division and experience. Our benchmarks put a typical mid-pack finish at around 1:24 for Open Men and 1:34 for Open Women. For a first race, pacing well matters more than the number.
Racing something else? Try the DEKA FIT or Hybrid Games time calculator.