Tool
Hyrox pacing calculator
Enter your goal finish time. Get target splits for every station and every 1km run. Print and slip into your race-day kit.
Format: minutes:seconds (e.g. 75:00)
Use format MM:SS (e.g., 75:00 or 90:00). Goal must be 50-180 minutes.
Target splits
| Section | Target split |
|---|---|
| Total | - |
Pacing principle
Bank energy in the first 3 rounds. The race begins at round 4 (burpee broad jumps). Athletes who go too hard early - running the first 1km at 5K pace - crater by station 4. The athletes who PR pace conservatively early and finish strong.
Splits are proportionally scaled from a reference 75-minute Hyrox. Real race-day splits depend on your individual strengths - runners run faster, lifters station faster. Use these as targets, not gospel.
How to use these splits
- Race-day morning: write the splits onto a small index card (or print this page).
- Tuck the card into your bag-check bag for one final review pre-warmup.
- During the race, glance at your watch at each station finish.
- If you're 30+ seconds ahead at round 3, slow down. You're going to crater.
- If you're 30+ seconds behind at round 6, accept it. Race the time you have, not the time you wanted.
Track race-over-race
After race day, log your actual splits. Three races of data and you'll know exactly which stations are your strengths (target faster splits) and which are your weaknesses (train them harder, target realistic splits). The Hyrox results tracking guide walks through how to do this.
Hyrox pace calculator FAQ
How should you pace a Hyrox?
Bank energy in the first three rounds - the race really begins at the burpee broad jumps (round 4). Athletes who go out at 5K pace on the opening runs tend to crater by station 4. Hold even, controlled splits early and finish strong.
What running pace do you need for a sub-90 Hyrox?
Roughly 5:30 per kilometre across the eight runs, with station splits of about 2:30-5:00 each. Enter 90:00 above and this pace calculator gives you the exact target for every section.
Want to predict your time instead of set it?
If you don't have a goal time yet, use the Hyrox time calculator - enter your current station times and it predicts your finish, then come back here to build the splits that get you faster.