Calculating your Hyrox splits is the first step toward a personal best. Unlike a standard 10k or a CrossFit WOD, a Hyrox race requires a delicate balance between running endurance and functional strength. If you go too fast on the SkiErg, you might blow up on the Sled Push. If you run too slow, you can’t make up the time on Wall Balls.
Use our Hyrox Calculator below to generate a pacing strategy tailored to your fitness level, category, and personal strengths.
Create Your Race Plan
per 1km (avg)
Total Transition Time
| Segment | Target Time | Cumulative |
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How the Hyrox Calculator Works
This tool uses data from thousands of race finishers to determine the average time distribution for each category. However, “average” doesn’t win races. That’s why we added the Profile and Specialty features.
- The “Runner” Profile: If you come from a marathon or 5k background, the calculator assumes you will gain time on the track. It tightens your running splits while giving you a realistic buffer on the heavy stations like the Sleds.
- The “Strong” Profile: If you are a functional fitness athlete or CrossFit competitor, the calculator adjusts to faster station times (Sled Push, Lunges, Wall Balls) and allows for a steadier running pace.
- Roxzone Management: The “Roxzone” (transition area) is the silent killer of Hyrox times. An average Open athlete spends over 6 minutes just walking between stations. Our calculator subtracts this “lost time” first to give you a true running pace.
3 Tips to Beat Your Predicted Time
1. Respect the Sled Pull
Statistical analysis shows the Sled Pull has the highest time variance of any station. Poor technique (using arms instead of hips/legs) can cost you 2–3 minutes. Focus on stepping back and using your body weight.
2. Run Your Own Race
The first 1km run is often the fastest, but it shouldn’t be a sprint. Our calculator accounts for fatigue, predicting that your 8th run will be roughly 5-10% slower than your first. Don’t panic if your pace drops; stick to the cumulative time target.
3. Minimize the Roxzone
This is “free” time. You don’t need to be fitter to walk faster. Knowing exactly where the entrance and exit is for the next station can save you 30-60 seconds over the course of the race.