Free tool ยท Unofficial
HYROX Anaheim, Dec 3-6 pace card
This is a free Hyrox split calculator and printable pace band: enter a target finish time and it gives you a split for all eight 1 km runs, every Roxzone transition and all eight stations, with running and erg paces. No signup, no app.
| Segment | Split | Pace | Clock |
|---|---|---|---|
| Run 11 km | 5:35 | 5:35/km | 5:35 |
| Roxzonetransition | 1:01 | 6:36 | |
| SkiErg1,000 m | 4:49 | 2:25/500 m | 11:25 |
| Run 21 km | 5:35 | 5:35/km | 17:00 |
| Roxzonetransition | 1:01 | 18:01 | |
| Sled push50 m | 3:48 | 21:49 | |
| Run 31 km | 5:35 | 5:35/km | 27:24 |
| Roxzonetransition | 1:01 | 28:25 | |
| Sled pull50 m | 4:49 | 33:14 | |
| Run 41 km | 5:35 | 5:35/km | 38:49 |
| Roxzonetransition | 1:01 | 39:50 | |
| Burpee broad jumps80 m | 4:49 | 44:39 | |
| Run 51 km | 5:34 | 5:34/km | 50:13 |
| Roxzonetransition | 1:01 | 51:14 | |
| Row1,000 m | 5:04 | 2:32/500 m | 56:18 |
| Run 61 km | 5:34 | 5:34/km | 1:01:52 |
| Roxzonetransition | 1:01 | 1:02:53 | |
| Farmers carry200 m | 2:02 | 1:04:55 | |
| Run 71 km | 5:34 | 5:34/km | 1:10:29 |
| Roxzonetransition | 1:01 | 1:11:30 | |
| Sandbag lunges100 m | 4:49 | 1:16:19 | |
| Run 81 km | 5:34 | 5:34/km | 1:21:53 |
| Roxzonetransition | 1:01 | 1:22:54 | |
| Wall balls100 reps | 7:06 | 1:30:00 |
How the numbers are made
One fixed pacing profile, scaled to your target: about half the race on the eight runs, roughly 40% on stations and the rest in the Roxzone. Real races vary by division, weights, venue and how you handle sleds and wall balls, so treat this as a starting plan and adjust it to your own training times.
Fluid: a 2026 review of 24 trials on 60-min-plus efforts found no clear finish-time benefit from a set drinking plan vs drinking to thirst; drinking did lower heart rate and core temperature. Very low certainty. Source: Zhang et al., Frontiers in Nutrition, 2026, doi:10.3389/fnut.2026.1968824.
Questions
Is there a free Hyrox split calculator with a printable pace band?
Yes. This page is free, needs no signup and prints your splits as a pace band you can carry or tape to a bottle. Enter a target finish time and it lists all 8 runs, 8 Roxzone transitions and 8 stations with a running clock.
How are the splits worked out?
One fixed pacing profile is scaled to your target time: about half the race on the eight runs, roughly 40% on stations and the rest in the Roxzone. Real races vary by division, weights and venue, so use it as a starting plan and adjust to your own training times.
What pace do I need to run for a 1:30 Hyrox?
With this profile, a 1:30:00 finish works out to about 5:35 per km on the runs (44:36 total running), 37:16 on stations and 8:08 in the Roxzone.
Is this an official HYROX tool?
No. It is an unofficial planning tool, not affiliated with or endorsed by HYROX, and it is not coaching or medical advice.
Racing Anaheim or Nashville?
Print your pace band here, then read the race-morning guide for food, sodium and timing: HYROX Anaheim race morning, HYROX Nashville race morning.
This is an unofficial planning tool. It is not affiliated with, endorsed by or connected to HYROX. It is not coaching or medical advice.
Made by DO IT, a free workout app that also sells a creatine and electrolyte powder. You don't need it to use this calculator. Optional: read our product guide.