ATHLETE TOOLS

HYROX PACING PLANNER

A goal finish time, split across 8 runs and 8 stations.

Goal finish time

1 km run pace (min:sec)

Pace fade (sec/km per run)

OPTIONAL: SET YOUR OWN STATION TIMES

Leave a station blank and it gets an even share of the remaining time.

1. SkiErg

2. Sled Push

3. Sled Pull

4. Burpee Broad Jumps

5. Rowing

6. Farmers Carry

7. Sandbag Lunges

8. Wall Balls

TIME LEFT FOR 8 STATIONS

46:00

Running: 44:00 for 8 km. Average per station: 5:45.

SEGMENT

RUN 1 KM

STATION

CUMULATIVE

1. SkiErg (1,000 m)

5:30

5:45

11:15

2. Sled Push (50 m)

5:30

5:45

22:30

3. Sled Pull (50 m)

5:30

5:45

33:45

4. Burpee Broad Jumps (80 m)

5:30

5:45

45:00

5. Rowing (1,000 m)

5:30

5:45

56:15

6. Farmers Carry (200 m)

5:30

5:45

1:07:30

7. Sandbag Lunges (100 m)

5:30

5:45

1:18:45

8. Wall Balls (100 reps)

5:30

5:45

1:30:00

This is arithmetic on your own numbers, not a prediction. It assumes eight 1 km runs and ignores Roxzone transition time, so leave a little margin. See the HYROX guide for the format.

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QUICK ANSWERS

QUESTIONS & ANSWERS

What does the HYROX pacing planner calculate?

From a goal finish time and a 1 km run pace it works out how much time is left for the eight stations, and builds a run-by-run, station-by-station split table with cumulative times.

Does the planner predict my HYROX time?

No. It is arithmetic on the numbers you enter. It does not estimate your fitness or assume typical station times.

Can I model slowing down on later runs?

Yes. Add a pace fade in seconds per km and each run is slower than the one before by that amount.