Evidence-aware · beginner-first · no miracle claims
Hyrox pace planner: turn a goal time into run splits and a station budget
In one line: Goal finish time in - required pace per kilometre, station budget and a checkpoint clock for all eight legs out, with the arithmetic shown. On your device, nothing uploaded.
Hyrox is eight one-kilometre runs, each followed by one station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. That fixed shape is what makes pacing trainable — unlike a road race, you can budget the whole race before you start. This planner does the arithmetic: you bring a goal time and an honest station budget, it returns the run pace that makes the goal work and a checkpoint clock for every leg. If you are new to the format, read Hyrox, explained first.
The planner
Setting an honest station budget
The budget is the number this planner cannot give you, because it is the number only your training knows. A useful method: run your last practice session’s station circuit, time it, and use that — plus a few minutes of race-day crowd and transition reality. The wall balls and the sleds are where budgets go to die; if in doubt, budget more there and treat anything left over as bonus. The format itself never changes: eight runs, eight stations, the distances listed above.
How to read the checkpoint clock
The table is even-split maths, not a prediction: it assumes one run pace held eight times and one average station time. Real races are spikier — the first two runs feel easy and tempt you faster, and the sleds slow everyone. Two adjustments that keep the maths honest: if you tend to go out fast, add 10–15 seconds per km and bank the difference; if your stations improve over a training block, shrink the budget before you shrink the goal.
What this tool will not do
It will not predict your finish time from a 5K, because a Hyrox finish is as much sled technique and wall-ball pacing as running — any single-number prediction would be false precision. The clock is a plan to train against and adjust; your practice sessions are the truth. General training information, not coaching or medical advice — build load gradually and see a professional if anything hurts beyond normal training soreness.
Sources
Every link checked 2026-09-25; sources favour primary and public-health bodies.
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General information, not medical advice. If you have a health condition, have been inactive for a long time, or something hurts sharply, talk to a qualified health professional first.