1. Build the arithmetic
Your plan total is the sum of all 17 editable segments. The target gap shows whether that arithmetic is ahead of or over the finish time you entered.
Free race planner
HYROX race time & pace calculator
Turn a target finish time into an editable 17-segment plan. Lock the times you have tested, balance the rest, then see the run pace and limiter risk behind the result.
Total race time1:29:30
Vs target0:30 ahead
Required run pace5:19/km
Station share53%
Training evidence0/17 locked
Race timeline
17 segments
Ahead
0:30 ahead of target
Over
Station-by-station splits
Lock any split, then rebalance the open rows around your target.
Adjust target time, lock trusted splits, then balance the rest.
Limiter watchlist
Performance comparison
Your plan1:29:30
Target1:30:00
Difference0:30 ahead
Run total42:05
Stations + Roxzone47:25
What this estimate means
The calculator adds eight 1 km run splits, eight workout-station splits and one combined Roxzone allowance. It is a planning model, not a race-time guarantee. The useful question is not whether the first output looks fast. It is how many inputs you can support with recent training evidence.
2. Expose uncertainty
- Fresh run pace may not survive compromised running.
- Station times change with division, surface and fatigue.
- Roxzone time varies with venue layout and execution.
- Penalties and invalid repetitions are not predicted.
3. Turn the result into action
Lock only splits you have tested under relevant fatigue. Rebalance the open segments, review the watchlist, then use the LimiterIQ assessment to test whether the biggest time cost is really your primary limiter.
Worked example: a 1:30:00 target
The default strong age-group plan uses 42:05 of running, 38:35 of station work and 8:50 in Roxzone. Total: 1:29:30, or 0:30 ahead. The average run is 5:16/km, but the plan begins with zero locked splits. Treat it as a scenario until training supports the individual inputs.
Format reference: the current official rulebook describes eight 1 km runs and eight workout stations. Check the official rulebook for current division and movement standards before racing.
Best next move
Use the calculator as a race brief.
Set a target, lock the splits you know from training, then let the calculator show which runs or stations need the most work before race day.
Study a 1:03:29 race at age 45Compare the calculator with real run, station and Roxzone splits.Browse race plansMatch the work to your event date.Check threshold paceMake the run target honest.Run readiness checkFind the weak link before setting the goal.Open race-week checklistTurn the split into execution.