HYROX Pace Planner: free HYROX split calculator.
Enter your target time and run pace. Get a split for every run and station, and see where the time goes.
Your HYROX budget
Target 1:30:00
Where the time goes
- 15:005:15 SkiErg1,000 m · even share11:15
- 25:005:15 Sled Push50 m · even share22:30
- 35:005:15 Sled Pull50 m · even share33:45
- 45:005:15 Burpee Broad Jumps80 m · even share45:00
- 55:005:15 Rowing1,000 m · even share56:15
- 65:005:15 Farmers Carry200 m · even share1:07:30
- 75:005:15 Sandbag Lunges100 m · even share1:18:45
- 85:005:15 Wall Balls100 reps · even share1:30:00
The stations without a benchmark share what is left evenly: 5:15 each. That is arithmetic, not a prediction. Real station times differ a lot, so add your own from training for a plan you can race.
8 runs of 1 km, each followed by one station, in this order. Distances and reps are the same in every division; only the weights change. The clock adds an even share of your Roxzone after each station. HYROX race format
Hand it to your AI
Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.
See the prompt
I'm racing HYROX and my target is 1:30:00. My budget: 8 × 1 km at 5:00 per km (40:00 running), 8:00 in the Roxzone, and 42:00 on the stations: SkiErg 5:15, Sled Push 5:15, Sled Pull 5:15, Burpee Broad Jumps 5:15, Rowing 5:15, Farmers Carry 5:15, Sandbag Lunges 5:15, Wall Balls 5:15. The stations without a benchmark are an even share of what's left, not a prediction. Check this against my training: which stations are likely my weak ones, whether the target is realistic, and what I should train in the next weeks to hit these splits.
Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.
Your AI could check this against your real training. Join Memory.fit.
On Android now: get it on Google Play. One email when the iPhone app is on the App Store.
How it works
How the HYROX Pace Planner works.
A HYROX race is the same everywhere: 8 runs of 1 km, each followed by one station, always in the same order. SkiErg 1,000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, Rowing 1,000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, and 100 Wall Balls. Distances and reps are the same in every division; only the weights change.
So a finish time is three budgets. The runs are 8 times your pace per km. The Roxzone is the time you spend moving between the track and the stations, and you take it from your last result. The stations get the rest.
If you have benchmarks for some stations from training, the planner uses them. The stations without one share what is left evenly. That is arithmetic, not a prediction: we found no published analysis of typical station times that we could cite, and real times differ a lot from one athlete to the next. Add your own for a plan you can race.
The clock column adds an even share of your Roxzone after each station, so you can check your splits as you go.
The formula
- running = 8 × your pace per 1 km
- stations = target − running − Roxzone
- each station without a benchmark = (stations − your benchmarks) ÷ the stations left
The science
Where the numbers come from.
Every number on this page links to the paper it comes from. How Memory.fit uses the science
HYROX. The Fitness Race: race format, stations, distances and division weights. hyrox.com/the-fitness-race, checked October 17, 2026.
Official race format · 2026 · Read it
Example
A worked example.
An athlete aiming for 1:30:00, who can hold 5:00 per km between stations and spent 8:00 in the Roxzone at their last race.
- 18 runs at 5:00 per km: 40:00 of running.
- 21:30:00 minus 40:00 of running and 8:00 of Roxzone leaves 42:00 for the stations.
- 3With no benchmarks, that is 5:15 for each of the 8 stations. Running is 44.4% of the race, the stations 46.7% and the Roxzone 8.9%.
- 4Add a 4:30 SkiErg and a 4:45 row from training, and the other six stations get 5:28 each.
Questions
HYROX Pace Planner: questions.
Eight runs of 1 km, one before each station, so 8 km of running on the track. Your time in the Roxzone is counted on its own.
The transition area between the running track and the stations. Time in it counts toward your finish. Your result shows your Roxzone total, so use that number here.
The distances and reps are. The weights change: Pro is heavier than Open, and the men's divisions are heavier than the women's. Doubles and relay teams split the work between them.
Because we found no published, citable data on how a typical finish time divides across the stations. An even split is honest arithmetic; your own benchmarks turn it into a real plan.
The pace you can hold for each 1 km between stations, on tired legs, not your fresh 1 km best. A recent HYROX result or a run and station session in training is the best guide.
Not medical advice. These numbers come from published research on groups of athletes. Your own needs can differ; talk to a doctor or a sports dietitian about any health condition.