HYROX-Ready Gyms JapanHYROX pace calculator
Enter a goal time to see the pace you need per 1km run and the time budget for each of the 8 stations, benchmarked against worldwide finish data.
Where this sits: Faster than the world average.
| Segment | Time budget |
|---|---|
| Each 1km run (×8) | 5:30 /km |
| 1. SkiErg 1000m | 5:00 |
| 2. Sled Push 50m | 3:10 |
| 3. Sled Pull 50m | 4:50 |
| 4. Burpee Broad Jump 80m | 5:00 |
| 5. Rowing 1000m | 5:00 |
| 6. Farmers Carry 200m | 2:30 |
| 7. Sandbag Lunges 100m | 4:40 |
| 8. Wall Balls 100 reps | 6:00 |
| Roxzone total (transitions) | 7:30 |
| Buffer (late-race fade / mishaps) | 2:20 |
Budgets follow HyroxDataLab's goal-based target split analysis of race results (source), interpolated between their six goal levels; the leftover "buffer" is the source table's built-in margin. Guideline budgets, not requirements — strong runners can shift time from runs to stations and vice versa.
How to use it
- Start realistic: most first-timers finish 1:30–1:55 (men) / 1:45–2:10 (women); the world average is ~1:40 / ~1:54.
- Anchor on the run: check whether you can hold the per-km budget comfortably on flat ground first.
- Fix your weakest station: any station far over budget is your training priority — see the station guides.
World finish-time benchmarks →Station guides →
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