ProvalumeHYROX 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.
Goal finish time
Category
Required run pace (×8 runs)
5:30 /km
runs total 44:00
ABOVE AVG
Faster than the world average.
Station time budgets — bar length = time available (100% = the 2:00 goal)
1. SkiErg 1000m5:00
2. Sled Push 50m3:10
3. Sled Pull 50m4:50
4. Burpee Broad Jump 80m5:00
5. Rowing 1000m5:00
6. Farmers Carry 200m2:30
7. Sandbag Lunges 100m4:40
8. Wall Balls 100 reps6:00
Roxzone total7:30
Buffer (late-race fade)2:20
Budgets follow HyroxDataLab's goal-based target split analysis of race results (source), interpolated between their six goal levels; the "buffer" is the source table's built-in margin. Goal input is limited to the source's data range (1:00–2:00). Guideline budgets, not requirements.
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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