Timing Tower
HYROX pace calculator
Enter a goal finish time and get a target for each of the eight runs, every station and the roxzone.
Split Gate reference model ·
Change the goal - every number below follows.
- Finish
- 1:30:00
- Average run
- 5:56 /km
- average of the 8 runs
- Halfway
- 43:13
- clock after Burpee Broad Jumps
- Roxzone
- 5:25
- 6% of the finish
94% of 1:30:00 is 1:24:35 of moving time, shared between the 16 segments by the reference model below. The other 6%, 5:25, is roxzone.
| Segment | Target | Clock |
|---|---|---|
| Run 1 | 5:13/km | 5:33 |
| SkiErg | 5:31 | 11:25 |
| Run 2 | 5:44/km | 17:29 |
| Sled Push | 3:04 | 20:53 |
| Run 3 | 5:56/km | 27:10 |
| Sled Pull | 4:18 | 31:48 |
| Run 4 | 6:02/km | 38:10 |
| Burpee Broad Jumps | 4:42 | 43:13 |
| Run 5 | 6:08/km | 49:41 |
| Rowing | 5:31 | 55:32 |
| Run 6 | 6:14/km | 1:02:06 |
| Farmers Carry | 1:57 | 1:04:24 |
| Run 7 | 6:21/km | 1:11:05 |
| Sandbag Lunges | 5:19 | 1:16:44 |
| Run 8 | 5:50/km | 1:22:55 |
| Wall Balls | 6:45 | 1:30:00 |
Running 47:28 · Stations 37:07 · Roxzone 5:25. Clock: where the race clock should read after each segment, with the roxzone spread evenly over the 16 transitions.
Train towards this time
Save it as your race goal in a free account and watch your training close the gap.
How the targets are set
The goal is split the way a typical Open race splits: about 94% of the time is spent moving across the eight 1 km runs and eight stations, about 6% in the roxzone - the walking, the transitions and the moments in between.
The runs are not equal, and that is on purpose. Most athletes slow down after the sleds and the burpees: run 7, after the farmers carry, is usually the slowest, and run 8 picks up as the finish comes into view. An even pace for all eight runs usually means going out too fast.
The time is won in the second half. Hold back on runs 1 and 2 - the target there should feel easy - and try to keep runs 5 to 7 close to it. Every second you do not lose to the fade is a second the first half did not have to buy.
Typical splits by finish time
The same model at seven finish times from 1:00:00 to 2:00:00 - the targets a typical Open race would split into. The run column is the average per kilometre.
| Finish | Avg run /km | SkiErg | Sled Push | Sled Pull | Burpee Broad Jumps | Rowing | Farmers Carry | Sandbag Lunges | Wall Balls | Roxzone |
|---|---|---|---|---|---|---|---|---|---|---|
| 1:00:00 | 3:57 | 3:41 | 2:03 | 2:52 | 3:08 | 3:41 | 1:18 | 3:33 | 4:30 | 3:35 |
| 1:10:00 | 4:37 | 4:18 | 2:23 | 3:21 | 3:40 | 4:18 | 1:31 | 4:08 | 5:15 | 4:12 |
| 1:20:00 | 5:16 | 4:55 | 2:44 | 3:49 | 4:11 | 4:55 | 1:44 | 4:44 | 6:00 | 4:47 |
| 1:30:00 | 5:56 | 5:31 | 3:04 | 4:18 | 4:42 | 5:31 | 1:57 | 5:19 | 6:45 | 5:25 |
| 1:40:00 | 6:36 | 6:08 | 3:25 | 4:46 | 5:14 | 6:08 | 2:10 | 5:55 | 7:30 | 5:59 |
| 1:50:00 | 7:15 | 6:45 | 3:45 | 5:15 | 5:45 | 6:45 | 2:23 | 6:30 | 8:15 | 6:35 |
| 2:00:00 | 7:55 | 7:22 | 4:06 | 5:44 | 6:16 | 7:22 | 2:35 | 7:06 | 9:00 | 7:13 |
How the numbers are calculated
Every calculator on these pages scales the same reference model: Split Gate's own model of how a typical Open race divides its time - not official HYROX data and not anyone's personal results.
The reference model: each segment's share
About 94% of a typical finish is moving - the eight runs and eight stations - and about 6% is roxzone. The table gives each segment's share of the moving time. The model is proportional: a faster athlete is assumed faster everywhere by the same factor, so wherever you have your own splits, they beat it.
| # | Segment | Distance / reps | Share of moving time | At a 1:30:00 finish |
|---|---|---|---|---|
| 1 | Run 1 | 1 000 m | 6.2% | 5:13 |
| 2 | SkiErg | 1 000 m | 6.5% | 5:31 |
| 3 | Run 2 | 1 000 m | 6.8% | 5:44 |
| 4 | Sled Push | 50 m | 3.6% | 3:04 |
| 5 | Run 3 | 1 000 m | 7.0% | 5:56 |
| 6 | Sled Pull | 50 m | 5.1% | 4:18 |
| 7 | Run 4 | 1 000 m | 7.1% | 6:02 |
| 8 | Burpee Broad Jumps | 80 m | 5.6% | 4:42 |
| 9 | Run 5 | 1 000 m | 7.3% | 6:08 |
| 10 | Rowing | 1 000 m | 6.5% | 5:31 |
| 11 | Run 6 | 1 000 m | 7.4% | 6:14 |
| 12 | Farmers Carry | 200 m | 2.3% | 1:57 |
| 13 | Run 7 | 1 000 m | 7.5% | 6:21 |
| 14 | Sandbag Lunges | 100 m | 6.3% | 5:19 |
| 15 | Run 8 | 1 000 m | 6.9% | 5:50 |
| 16 | Wall Balls | 100 reps | 8.0% | 6:45 |
| Roxzone | transitions | 6% of the finish | 5:25 |
Questions
More calculators
Independent calculators by Split Gate, not affiliated with HYROX. The numbers come from how a typical Open race divides its time; Pro weights, Doubles and Relay split differently, so for those divisions treat the results as a guide, not a plan.
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