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Free calculator

HYROX pace calculator

This calculator gives you four HYROX running paces and an estimate of your total race-day running time from one number: your current 5 km time. Use a recent parkrun, race or hard solo effort.

min
Easy pace6:45 /km10:52 /mi
Threshold pace5:43 /km9:13 /mi
1 km interval pace5:21 /km8:36 /mi
HYROX race-run target6:03 /km≈ 48 min of running on race day

How it's calculated

It starts with your average 5 km pace in seconds per km (your time divided by five), then applies fixed multipliers based on common endurance-coaching practice: easy pace is 1.25 × your 5 km pace, threshold is 1.06 ×, 1 km interval pace is 0.99 × and HYROX race-run target is 1.12 ×.

The race-run target is deliberately slower than your 5 km pace because each HYROX kilometre follows a station and the eight runs add up to 8 km. Multiplying it by eight gives the estimated running time shown, which excludes stations and Roxzone transitions.

These are training guides, not predictions. Heat, hills, fatigue and how well you handle the stations all shift real race pace, so check your splits in training and retest your 5 km every 6–8 weeks to keep the numbers honest.

Want the paces turned into a full plan? The HYROX plan builder uses the same paces to write every session from today to race day.

Frequently asked questions

What pace should I run in HYROX?

Most athletes should aim for about 10–15% slower than their open 5 km pace on HYROX runs. This calculator uses 12%, so a 25:00 5 km runner gets a race-run target of about 5:36 per km.

Why is the race pace slower than my 5 km pace?

Because every kilometre follows a station and you run 8 km in total. Starting at 5 km pace usually means slowing badly in the second half, which costs more time than an even, slightly slower pace.

Does the total include the stations?

No. The total is running only: eight times your race-run target. Add your station times and Roxzone transitions to estimate a finish time.

How often should I recalculate my paces?

Every 6–8 weeks, or whenever a new 5 km time is clearly faster. Training at outdated paces either holds you back or, if you've lost fitness, makes sessions too hard.

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General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.