Race Calculator
Estimate your finish time and find the pace you need.
Run Pace
8 × 1 km = 46:00 total run time
Stations
S11000m SkiErg
Damper 5–7avg ~4:30
S250m Sled Push
152 kgavg ~3:15
S350m Sled Pull
103 kgavg ~2:45
S480m Burpee Broad Jumps
Bodyweightavg ~4:45
S51000m Rowing
Damper 5–7avg ~4:00
S6200m Farmers Carry
2×24avg ~2:30
S7100m Sandbag Lunges
20 kgavg ~5:00
S875/100 Wall Balls
6 kgavg ~6:30
Estimated Finish
1:19:15
Running46:00
Stations33:15
Target Time
Station Breakdown
S1 SkiErg04:30
S2 Sled Push03:15
S3 Sled Pull02:45
S4 Burpee Broad Jumps04:45
S5 Rowing04:00
S6 Farmers Carry02:30
S7 Sandbag Lunges05:00
S8 Wall Balls06:30
Pacing Reference
Typical splits across ability levels — use as a reality check.
| Target | Run Pace | Station avg | Roxzone avg |
|---|---|---|---|
| 1:05:00Elite | 3:50 /km | 2:30 min | 1:00 min |
| 1:15:00Advanced | 4:20 /km | 3:15 min | 1:15 min |
| 1:30:00Intermediate | 5:00 /km | 4:00 min | 1:30 min |
| 1:45:00Finisher | 6:00 /km | 5:00 min | 2:00 min |
Race Readiness Check
Answer 4 questions to see which HYROX category suits you.
Can you run 10 km under 60 minutes?
Can you push 100 kg+ on a sled?
Are you comfortable with 100 Wall Balls in a workout?
Have you competed in a CrossFit or OCR race before?