HYROX Target Pace & Station Split Calculator
1:10:00
Pacing Blueprint: To achieve a 1:10:00 finish time, allocate 48% (33:29) to running at an average 4:11/km pace, 44% (30:55) across the 8 workout stations, and budget 8% (5:36) for Roxzone transitions. Notice our model accounts for cardiac drift and post-station lactate fatigue—your 8th run will naturally be ~9% slower than your 1st run.
8 x 1km Running Splits
Run #1
Fresh Start💡 Resist sprinting. Control adrenaline; save energy for the sleds.
Run #2
Post SkiErg💡 Upper body pumped. Focus on relaxed breathing and cadence.
Run #3
Post Sled Push💡 Quads will burn. Take short, quick strides for the first 200m.
Run #4
Post Sled Pull💡 Hamstrings & grip taxed. Shake out arms and reset breathing.
Run #5
Post Burpee Jumps💡 High cardiovascular spike. Settle into a rhythm by 400m.
Run #6
Post 1000m Row💡 Good running transition. Legs are relatively primed.
Run #7
Post Farmers Carry💡 Grip is blown. Swing hands loosely; mentally prep for lunges.
Run #8
Post Sandbag Lunges💡 The hardest run. Heavy leg lactate. Push through to Wall Balls.
8 Workout Stations Targets
1000m SkiErg
1000mSled Push
50m (4x12.5m)Sled Pull
50m (4x12.5m)Burpee Broad Jumps
80m1000m Row
1000mFarmers Carry
200mSandbag Lunges
100mWall Balls
100 repsThe 3 “Zero-Fitness” Time Savers That Decide Your Race
Sports data shows that 3 of the biggest time spreads in a first HYROX cost zero extra cardiovascular fitness. Master these three non-fitness rules to reclaim 5 to 11 minutes:
Discipline on Run 1
Adrenaline tricks 80% of first-timers into sprinting Run 1 at 5K race pace. Starting just 15s/km slower preserves your aerobic glycogen for the heavy sleds and prevents a catastrophic quad shutdown on Run 3 and Run 8.
Roxzone Continuous Motion
Standing still at the water table or wandering through transition arches bleeds 30+ seconds every single round. Grab hydration and drink while maintaining a light walking jog toward your station. Never stand completely still.
Wall Balls 3-5 Breath Rhythm
Attempting unbroken sets collapses around rep 40, turning the last 60 reps into agonizing singles. Pre-plan breaks (e.g. 10x10 or 15-15-15-15-10-10-10-10) with exactly 3 to 5 deep nasal breaths. Pick the ball up before muscle failure hits.
HYROX Weights & Specifications Matrix
All weights are standardized across all international HYROX events.
| Station | Distance / Reps | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|---|
| 1. SkiErg | 1,000 m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| 2. Sled Push | 4 x 12.5 m (50m) | 152 kg | 102 kg | 202 kg | 152 kg |
| 3. Sled Pull | 4 x 12.5 m (50m) | 103 kg | 78 kg | 153 kg | 103 kg |
| 4. Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| 5. Rowing | 1,000 m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| 6. Farmers Carry | 200 m | 2 x 24 kg | 2 x 16 kg | 2 x 32 kg | 2 x 24 kg |
| 7. Sandbag Lunges | 100 m | 20 kg | 10 kg | 30 kg | 20 kg |
| 8. Wall Balls | 100 reps | 100 @ 6kg (3.00m) | 100 @ 4kg (2.70m) | 100 @ 9kg (3.00m) | 100 @ 6kg (2.70m) |
3 Golden Rules of HYROX Pacing
Avoid the Run 1 Sprint Trap
Adrenaline causes 85% of athletes to run their first kilometer 20 to 30 seconds faster than target pace. This floods your system with premature lactate before you even touch the Sled Push. Keep Run #1 strictly at or 5s below target pace.
Steady Cadence on Ergometers
Going all-out on the 1,000m SkiErg or Row only saves 10-15 seconds but costs minutes on subsequent runs. Lock into your designated 500m split pace (e.g. 1:55/500m for a 75-min race) and maintain a consistent stroke rate.
Never Stop Moving in the Roxzone
The Roxzone is not a break area; it is an active transition. Walking instead of jogging through transitions adds 45-60 seconds per station, easily accumulating 6-8 minutes of pure lost time over 8 stations.
Need Dedicated Running or Ergometer Calculations?
Check our companion calculators for standalone marathon/half-marathon pacing, Concept2 rowing watt-to-split conversions, and Karvonen Zone 2 heart rate targets.
Frequently Asked Questions
What is a good target finish time for HYROX?
For first-time Open division competitors, finishing under 1:30:00 (90 minutes) is considered a great initial goal. Competitive amateur athletes typically aim for Sub-1:15:00 (75 minutes). The Sub-1:10:00 (70 minutes) benchmark is the gold standard for experienced hybrid athletes, while elite Pro athletes finish under 1:00:00 (60 minutes).
How does the HYROX pace calculator distribute running vs. workout stations?
Based on official HYROX competition data and season race statistics, a balanced race breakdown allocates roughly 50% to 52% of net active time to the 8x1km runs, 48% to 50% to the 8 functional stations, and budgets an additional 7% to 10% of total race time for Roxzone transitions. Our algorithm adapts these ratios based on whether you are balanced, runner-biased, or strength-biased.
Why does the calculator adjust running pace for each kilometer?
Running in HYROX is compromised running (running under extreme systemic fatigue). Sprinting Run #1 is the single most common mistake athletes make. Run #3 (immediately after the 50m Sled Push) and Run #8 (after 100m Sandbag Lunges) typically see a 5% to 9% drop in pace due to quad fatigue and lactate accumulation. Our calculator accounts for this fatigue curve.
How much time does the Roxzone add to your HYROX total?
The Roxzone (the central transition area between the running track and workout stations) typically accounts for 5 to 9 minutes depending on the venue size and the athlete’s transition discipline. Elite athletes keep their Roxzone under 5 minutes, while casual competitors often bleed 10+ minutes without realizing it.
Can I export this pacing strategy to take with me on race day?
Yes! Click the "Generate Wristband Pace Card" button to instantly render a high-contrast, smartphone-optimized pace card image that you can save to your phone lockscreen or print out as wrist tape for race day.