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HYROX Race Planner

Plan a HYROX race: run pace, eight station times and Roxzone transitions add up to a finish time with splits – or work back from a goal time to the pace you need.

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How to use it

  1. Enter the run pace you can hold between stations, per km or per mile. Open the per-run fields if you expect to slow down late in the race – an empty field uses the common pace.
  2. Type a realistic time for each of the eight stations (m:ss) and a Roxzone allowance for walking from the running course into each station.
  3. Read the estimated finish time and the split table: the “Clock” column tells you where you should be after every segment.
  4. Switch to Finish time → pace to enter a goal time and see the run pace it requires with the same station times.
  5. Print the split plan for race day, copy it as text, share the link, or save it in this browser.

Example

Pace 5:30/km, stations 4:30 · 4:00 · 5:00 · 5:00 · 4:30 · 3:00 · 5:00 · 7:00 (38:00 in total), Roxzone 0:45 each (6:00). Runs = 8 × 5:30 = 44:00. Finish = 44:00 + 38:00 + 6:00 = 1:28:00; you pass the Burpee Broad Jumps at 0:44:30. Aiming for 1:30:00 instead leaves 46:00 for the running, i.e. 5:45/km. Slowing runs 7 and 8 to 6:00/km adds exactly one minute.

How the plan is calculated

run i        = pace_i × 1 km                    (pace_i = per-run override or the common pace)
finish time  = Σ run_i + Σ station_i + 8 × roxzone
clock after a segment = running total up to that segment
pace needed  = (target − Σ station_i − 8 × roxzone) ÷ 8 km
per-mile pace × 1.609344 = per-km pace

Each running leg is taken as exactly 1 km, the nominal distance; measured course lengths vary by venue and the first run often includes a staggered start. The Roxzone allowance is applied once per run, before the station; if you prefer to fold it into the station times, set it to 0. Station distances follow the official race format; weights and wall-ball reps differ by division (Open, Pro, Doubles, Relay, age groups) and are deliberately not part of this tool – enter the times you expect for your own division. The plan is for a single athlete; doubles teams can enter the station times they expect after splitting the work.

Sources: HYROX – The Fitness Race (race format).

CalcPark is not affiliated with or endorsed by HYROX. The planner adds up the times you provide; it is not a validated performance predictor.

Questions

What is a good HYROX time to plan for?
Finish times at open events range from under an hour for elite athletes to well over two hours. Rather than copying a benchmark, time each station in training, pick a run pace you can repeat eight times after the sleds, and let the planner add it up.
What is the Roxzone?
The transition area between the running course and the workout stations. Walking in, finding a lane and starting the station takes time on every lap, which is why the planner counts the allowance eight times.
Can I enter paces per mile?
Yes – switch the unit to per mile. The planner converts with 1 mile = 1.609344 km and still treats every run as 1 km, so a 9:00/mile pace gives 5:36 per run.
Does the planner save my plan?
Only when you press "Save plan"; it then stays in this browser until you delete it. The share link carries the same values, so you can also bookmark it or send it to a coach.