ElevusElevus / Free Tools / Hyrox pace calculator
Hyrox pace calculator
The 1 km pace and station time you need for your goal finish time.
Time spent in transitions across the whole race.
Around half for most people. Stronger runners spend a smaller share running; stronger lifters a larger one.
Average pace for each 1 km run to finish in 1:30:00
Hyrox pace chart
Run pace per 1 km for common goal times, assuming half your time is running and 7 minutes in the Roxzone.
| Finish time | Run pace | Per mile | Avg per station |
|---|---|---|---|
| 1:00:00 | 3:45 /km | 6:02 /mile | 2:52 |
| 1:10:00 | 4:22 /km | 7:02 /mile | 3:30 |
| 1:20:00 | 5:00 /km | 8:03 /mile | 4:08 |
| 1:30:00 | 5:38 /km | 9:03 /mile | 4:45 |
| 1:40:00 | 6:15 /km | 10:04 /mile | 5:22 |
| 1:50:00 | 6:52 /km | 11:04 /mile | 6:00 |
| 2:00:00 | 7:30 /km | 12:04 /mile | 6:38 |
How it works
A Hyrox race is 8 km of running, eight stations and the Roxzone transitions between them. The calculator splits your goal time three ways: your running share, the Roxzone total you enter, and whatever is left for the stations. Running pace is your running time divided by 8 km.
Stations don't take equal time. The sled push, sandbag lunges and wall balls usually take longest, and the SkiErg and row are steadier. Use the average as a budget, not a split for every station.
Pacing tips
- Run the first kilometre slower than your target. Nearly everyone starts too fast.
- Expect to run slower than your fresh 1 km pace. Running straight off a station is much harder; train it with compromised runs.
- Keep moving through the Roxzone. It's easy to lose minutes there without noticing.
To train for your goal, see the free 12-week Hyrox training plan and 12 Hyrox workouts.
Train for your goal time
Log your runs and all eight Hyrox stations in Elevus, track recovery across both, and ask the AI coach to build your station sessions.
Download on theApp StoreFAQ
What is a good Hyrox time?
Most people finish in one to two hours; elite racers finish in under an hour. For a first race, finishing strong is a better goal than a specific time.
How fast should I run each 1 km in Hyrox?
Divide your planned running time by 8. For a 1:30 finish with half the time spent running, that's about 5:38 per km. Most people run slower than their fresh 1 km pace because each run follows a station.
How much of a Hyrox race is running?
8 km, which is around half of most finish times. The rest is the eight stations and the Roxzone transitions.
HYROX is a registered trademark of its owner; Elevus is not affiliated with or endorsed by HYROX.