HYROX Pace Calculator

Set a goal time for each run, station, and time in the Roxzone to see the pace you need to hold to accomplish specific finish times.

HYROX is eight 1 km runs, each followed by a Roxzone transition into one of eight functional stations. Set a goal finish time and edit specific runs, Roxzone time, and station time to plan your race. The runs are more than half the race and you run them on tired legs. Endurance Grid’s HYROX pace calculator estimates a realistic HYROX pace from your 5k time.

Select Your Distance & Goals

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Enter your 5K time

Each run is 1 km, and you will run it 8 times on tired legs. Enter your 5k pace and we'll guide you with a pacing starting point.

HYROX Race Summary

Finish time
1:40:00
Avg run
7:05/ km
Total run
56:40
Total stations
37:20
Race Breakdown
Run56:40 (57%)Stations37:20 (37%)Roxzone6:00 (6%)

Edit Your Pacing

Edit pacing details below and your finish time & race summary will update accordingly.

Run 1· 1 kmTimePace/ kmElapsed0:07:05
Roxzone· transitionTimeElapsed0:07:50
SkiErg· 1000 mTimeElapsed0:12:20
Run 2· 1 kmTimePace/ kmElapsed0:19:25
Roxzone· transitionTimeElapsed0:20:10
Sled Push· 50 mTimeElapsed0:23:10
Run 3· 1 kmTimePace/ kmElapsed0:30:15
Roxzone· transitionTimeElapsed0:31:00
Sled Pull· 50 mTimeElapsed0:36:15
Run 4· 1 kmTimePace/ kmElapsed0:43:20
Roxzone· transitionTimeElapsed0:44:05
Burpee Broad Jumps· 80 mTimeElapsed0:49:35
Run 5· 1 kmTimePace/ kmElapsed0:56:40
Roxzone· transitionTimeElapsed0:57:25
Rowing· 1000 mTimeElapsed1:02:10
Run 6· 1 kmTimePace/ kmElapsed1:09:15
Roxzone· transitionTimeElapsed1:10:00
Farmers Carry· 200 mTimeElapsed1:12:20
Run 7· 1 kmTimePace/ kmElapsed1:19:25
Roxzone· transitionTimeElapsed1:20:10
Sandbag Lunges· 100 mTimeElapsed1:25:40
Run 8· 1 kmTimePace/ kmElapsed1:32:45
Roxzone· transitionTimeElapsed1:33:30
Wall Balls· 100 repsTimeElapsed1:40:00

From Endurance Grid

About This Sport

Endurance Grid is here to help you understand the sport, decide if it’s the right fit, and learn how to prepare. For course distances, logistics, and race-day specifics, always defer to the race organizer’s event page.

HYROX is a fitness race that combines 8 intervals of running with 8 functional workout stations — the same format at every race in the world, so your training translates everywhere.

It rewards people who already lift and run, but it's approachable for anyone willing to put in the specific preparation.

Read the Guide

HYROX

A fitness race combining 8km of running with 8 functional workout stations. Think gym meets race day — in a stadium, with hundreds of athletes going simultaneously.

Read the guide →

Race Near You

Find a HYROX race near you

Enter a city or ZIP to see the closest upcoming HYROX races to line up for.

Upcoming HYROX races

Jul
11
Sat
HYROX
FREEDOM HYROX YOUNGSTARS RACE SIM
110 Edinburgh St. SW, Roanoke, VA
Avg 88° / 67°·968 ft city elevation
Jul
12
Sun
HYROX
1607 Hyrox Partner Simulation Event
5700 Warhill Trail, Williamsburg, VA
Avg 89° / 70°·70 ft city elevation
Jul
18
Sat
HYROX
Hyrox Hybrid Camp
3771 Monarch Street, FREDERICK, CO
Avg 92° / 56°
Aug
15
Sat
HYROX
Dayton HYROX Half Sim
840 Pleasant Valley Dr, Springboro, OH
Avg 85° / 64°·851 ft city elevation
View more HYROX races →

Frequently Asked Questions (FAQs)

How much of HYROX is running?+
More than half of the race. The total distance is 8 km (about 4.8 miles), which is completed through eight 1 km legs. There is also distance where you will have to run or walk through the Roxzone. Running and Roxzone time usually adds up to more time than all eight stations combined. Most of your race time will be spent running on tired legs, so train accordingly.
What is the Roxzone in a HYROX race?+
The Roxzone is the transition area that athletes have to run or walk through between runs and workout stations. Think of it as your transition and hydration area, where you are not officially running for your 8 km total distance, but you will still be moving. This transition time in the Roxzone is included in your total race time.
What is the difference between Open and Pro?+
Heavier weight. Open and Pro are the same distances with the same eight stations. Some of the stations in the Pro division are modified with more weight. Open is the standard entry division, and pro is for more experienced athletes. Because the distances do not change, our HYROX pace calculator keeps the same splits and adjusts the default times.
Why is my HYROX run pace slower than my 5K pace?+
Because you will be running on tired legs. Every run starts after a workout station, so your legs will have some fatigue from the previous station. With a 5k, you are focused on running the whole time without workout stations between runs. Plan for a running pace below your 5K pace. Endurance Grid’s HYROX pace calculator helps plan for that tired-legs pace.