HYROX / PACE LAB Plan the work. Respect the race.
PACE LAB for HYROX Build my plan

A practical HYROX planning desk

Your HYROX pace
starts here.

Turn a target finish time into a clear running pace, station plan, and first-race checklist.

Calculate my splits See the 8 stations

Planning estimate for training. Always confirm current division standards with HYROX.

Athlete running through an indoor HYROX race venue
8 runs + stations
Indoor hybrid racing 01 / 08
8 km total running
8 workout stations
4 race categories
50 / 50 endurance meets strength

01 / Race plan

Start with a time you can explain.

Set a finish target. The model turns it into eight run splits, station blocks, and a transition allowance.

HYROX split calculator live model
Run / station emphasis Balanced
More run-readyBalancedMore station-ready

This is a planning model, not an official result predictor. Adjust it with your own race history and coach input.

Your working target Men Open
01:30:00 target finish
05:37 avg / 1 km run
45:00 run total
10:48 roxzone model
Run Stations Roxzone
Save this plan for race week
Give feedback

02 / Training logic

Train the transitions, not just the movements.

HYROX repeats a 1 km run followed by one workout station. Your plan should teach you to run when your legs are already carrying fatigue.

A

Build the run floor

Keep most running easy enough to repeat. Add controlled 1 km efforts only when recovery is reliable.

Weeks 1–3
B

Practice compromised running

Pair a station movement with a short run. Learn the pace you can hold after a sled, carry, or lunge.

Weeks 4–6
C

Rehearse the race order

Run a shorter simulation, manage transitions, and leave room to finish the final wall balls with control.

Weeks 7–8

03 / The race order

Eight stations. One pacing problem.

Use the order to decide where you spend effort early and where you protect the finish.

01

SkiErg

1,000 m

Smooth first pull
02

Sled push

50 m

Short steps
03

Sled pull

50 m

Stay close
04

Burpee broad jumps

80 m

Protect rhythm
05

Row

1,000 m

Own the split
06

Farmers carry

200 m

Relax the grip
07

Sandbag lunges

100 m

Breathe between reps
08

Wall balls

100 reps

Earn the finish
Athlete pushing a sled during an indoor HYROX event
Race day is a pacing test disguised as eight stations.

04 / First-timer guide

New to HYROX? Make the first race repeatable.

For beginners

Choose a realistic target, learn the station order, and practice running immediately after strength work. Your first goal is controlled completion.

For athletes over 50

Keep recovery, joint tolerance, and strength technique central. Build volume gradually and use the division rules that apply to your event.

For doubles

You both run the full course, while station work is shared. Agree on handoffs, rep counts, and a pace that protects the final two stations.

05 / Clear answers

Useful before you sign up.

What is a HYROX race?

It alternates eight 1 km runs with eight functional workout stations in a consistent indoor format.

What does the calculator estimate?

It divides a target finish time into run, station, and transition allowances so you can create a first pacing plan.

Is the run pace the same as my normal 10 km pace?

Not necessarily. The running is broken into eight segments and follows stations, so your sustainable race pace may be different.

Is this an official HYROX predictor?

No. It is a training-planning model. Confirm current weights, movement standards, divisions, and event details with official HYROX materials.

06 / Build context

Choose the guide that matches your next question.

Use the calculator for a target, then go deeper with focused HYROX explainers for 2027 planning, race format, difficulty, pacing, stations, and training.

HYROX 2027 guide

Events context, season planning, training runway, and first-race decisions.

2027 training timeline

Choose a 12-, 16-, or 24-week runway before setting a target time.

What is HYROX?

The format, eight stations, divisions, and first-race checklist.

How hard is HYROX?

Understand the demands and choose a realistic starting point.

How to pace HYROX

Protect the final stations with a repeatable running effort.

The 8 stations

Learn the movement priorities and common beginner mistakes.

12-week training plan

Build running, strength, transitions, and recovery over three blocks.

5K to HYROX calculator

Use a recent 5K to set a conservative starting run pace and finish range.

Race History review

Turn eight run splits and station times into one next training question.

Doubles strategy planner

Draft a shared run pace and station handoff plan for two athletes.

Weekly plan generator

Build a repeatable training week around your race runway and available days.

Station library

Open station-specific technique, pacing, scaling, and fatigue guides.

Open the guide library

See every path and choose the next useful page.