Pick a finish time. Get the pace to hit it.

You enter a target finish time (or a target average run pace) and set how your race splits between running, the stations and the roxzone. The tool then back-solves the maths over the fixed HYROX structure: 8 × 1 km runs, 8 functional stations and the roxzone transitions, to give you a recommended per-run pace, a per-station time allowance and a roxzone budget. It is pure arithmetic on your own target: it never compares you to a benchmark we invented.

Your required run pace is your total running time divided by 8 km. Because running is only part of a HYROX, the tool first works out how much of your target finish goes to running (you set that share), then spreads that running time across the eight 1 km runs to give you a precise minutes-per-kilometre target. Change your goal time or your run share and the pace updates instantly, so you can see exactly how realistic your target is.

The 8-run plan is built in three blocks: Discipline, Hold and Spend. You open the first three runs slightly slower than goal pace so you don’t arrive at the sleds already in the red, hold goal pace through the middle where most people quietly fade, then spend what’s left over the final two runs. This disciplined negative split is a pacing framework, not a fabricated dataset: the numbers are simply your own goal pace distributed sensibly across the race.

The roxzone is the transition area you cross going in and out of every station, sixteen transitions across a full race. The clock never stops in it, but it never shows on a station split, so it’s the time almost everyone forgets to plan for. The calculator gives the roxzone its own budget and splits it across all sixteen transitions, so you know roughly how long you can afford to spend moving between the run lane and the floor before it starts eating your goal time. See the full station breakdown for where that time really goes.

The arithmetic is exact for the inputs you give it, but the run/station/roxzone split that drives it is a setting you control, not a guarantee. A first-timer in Open and an elite Pro racer divide their time very differently, so adjust the shares to match your own races. To turn a target pace into a plan that fits your fitness, your division and your weakest stations, you need your real race data, which is what 8stations.ai analyses.

Knowing the pace is the easy part; holding it under fatigue is the work. The single biggest HYROX-specific skill is compromised running, running well on legs trashed by a sled or a set of wall balls. 8stations.ai builds a personalised training plan around your target pace and your weakest stations, then adapts it every week, so the pace on this calculator becomes a pace you can actually run on race day.