In one worked example, a runner with a fresh 5:15 pace covers Run 1 in 5:21 and Run 8 in 5:43. Nothing changed except what came before each kilometer.
HYROX run pace slows because every run after the first follows a station and comes later in a tired race. The tool adds a station weight plus a fatigue step that grows with run number. In the example, a 5:15 fresh pace averages 5:35 across eight runs, a 6.4 percent slowdown.
Why the First Run Is Different
The official HYROX page sets the format as “run 1km, followed by 1 functional workout station, repeated eight times.” That makes Run 1 the only run that starts the race with fresh legs.
Runs 2 to 8 each follow a station. The order is SkiErg 1000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jump 80 m, Rowing 1000 m, Farmers Carry 200 m and Sandbag Lunges 100 m. The Wall Balls finish the race, so no run follows them. For that last station, see how wall ball time adds up.
The Singles rulebook for season 26/27 sets the run portion at 8,000 meters in eight segments of approximately 1,000 meters. A segment can hold several laps, and laps can vary in length. Rules change by season, so check the current official rulebook.
The HYROX run pace after stations calculator projects all eight runs from one fresh 1 km pace. This article shows how it builds each one.
What Each Station Adds to the Next Run
The tool gives every station a weight. At an effort rating of 7 and an experience factor of 1.00, the weight is the share added to the next run’s pace. Run 1 has a weight of 0 because nothing comes before it.
The weights are the tool’s own editorial assumptions. They are not official HYROX values or measured biological constants.
| Run | Station before it | Weight | Added at effort 7 |
|---|---|---|---|
| Run 1 | None (start) | 0 | 0.0% |
| Run 2 | SkiErg | 0.012 | 1.2% |
| Run 3 | Sled Push | 0.045 | 4.5% |
| Run 4 | Sled Pull | 0.038 | 3.8% |
| Run 5 | Burpee Broad Jump | 0.045 | 4.5% |
| Run 6 | Rowing | 0.018 | 1.8% |
| Run 7 | Farmers Carry | 0.020 | 2.0% |
| Run 8 | Sandbag Lunges | 0.040 | 4.0% |
Two stations share the top weight. Sled Push and Burpee Broad Jump both carry 0.045, so Runs 3 and 5 take the largest station hit. The SkiErg carries the smallest weight at 0.012, so Run 2 takes the smallest.
Your effort rating scales each weight. The tool divides the rating by 7, so a rating of 9 multiplies the sled weight by 9/7, or 1.2857. In the first example, Run 3 gains 0.045 x 9/7 = 0.05786, or 5.79 percent.
The tool also takes separate effort ratings for the sled, burpee and lunge stations. A lighter station such as the SkiErg, rated 8, adds only 0.012 x 8/7, or 1.37 percent.
How Fatigue Builds Across the Eight Runs
Fatigue is a second term, separate from the station weight. It grows with the run’s position, from 0 for Run 1 up to 7 for Run 8. Each step equals 0.0045 x (effort / 7) x (1 – recovery / 14) x experience.
The first example uses an effort of 8 and a recovery of 6. One step is 0.0045 x 8/7 x (1 – 6/14), which is 0.00294. Run 3 sits two steps in, so its fatigue is 0.00588, or 0.59 percent. Run 8 sits seven steps in, at 2.06 percent.
Recovery works the other way. A higher rating shrinks the (1 – recovery / 14) term: it is 0.571 at a rating of 6 and 0.286 at the top rating of 10.
Run 3 then adds up in four parts. The fresh pace is 5:15, or 315 s. The conditions input adds 0.02, fatigue adds 0.00588 and the sled weight adds 0.05786.
The pace is 315 x (1 + 0.02 + 0.00588 + 0.05786), which is 315 x 1.08374, or 341.4 s. That is 5:41 per km, 8.4 percent over the fresh pace.
Reading the Eight Runs in Example 1
This is the tool’s “Open athlete” preset: fresh pace 5:15, effort 8, recovery 6, sled 9, burpee 8.5 and lunge 8.5. It uses intermediate experience (1.00), conditions of +2 percent, an even start and a 5:45 target.
| Run | Comes after | Pace per km |
|---|---|---|
| Run 1 | Start | 5:21 |
| Run 2 | SkiErg | 5:27 |
| Run 3 | Sled Push | 5:41 |
| Run 4 | Sled Pull | 5:39 |
| Run 5 | Burpee Broad Jump | 5:42 |
| Run 6 | Rowing | 5:32 |
| Run 7 | Farmers Carry | 5:34 |
| Run 8 | Sandbag Lunges | 5:43 |
Run 4 is faster than Run 3 even though fatigue grew. The lighter pull weight (0.038) outweighs one extra fatigue step. The slowest run is Run 8 at 5:43, and the fastest is Run 1 at 5:21.
Look at the middle of the race. Runs 3 to 5 sit between 5:39 and 5:42, because heavy stations and growing fatigue stack up there. Runs 6 and 7 dip to 5:32 and 5:34 after the lighter Rowing and Farmers Carry.
The average is 5:35 per km, and the run total is 44:40. The rounded runs add to 44:39; the tool sums unrounded paces, so the one-second difference is rounding. The slowdown is 6.4 percent, from 5:35 against 5:15 (6.37 percent).
Conditions, Start Strategy and Experience
Three inputs move the whole projection. Conditions add 0, 2, 5 or 8 percent to every run. Opening strategy changes Run 1 only: even, 2 percent slower or 2 percent faster. The experience factor scales fatigue and station terms: 1.12 for a beginner, 1.00 for intermediate and 0.90 for experienced.
The division and age fields do not change the math. Only the inputs above do.
| Preset | Fresh pace | Key settings | Average | Slowdown | Gap per km |
|---|---|---|---|---|---|
| Open athlete | 5:15 | +2% conditions, even start, 1.00 | 5:35 | 6.4% | -10 s |
| First-time racer | 6:30 | +2%, controlled start, 1.12 | 7:00 | 7.7% | +10 s |
| Pro athlete | 4:05 | 0%, aggressive start, 0.90 | 4:14 | 3.6% | -11 s |
| Hot venue | 5:30 | +8%, controlled start, 1.00 | 6:12 | 12.8% | +2 s |
In the pro preset, a 2 percent faster opening puts Run 1 at 4:00, below the 4:05 fresh pace. Run 3 is still 5.6 percent over fresh. The first-time racer sees Run 3 at 7:06, which is 9.4 percent over.
In the hot venue preset, 8 of the 12.8 percent-points of slowdown come from the +8 percent conditions input alone. That input is a planning assumption, not a measured heat effect.
Average Pace Against Target Pace
The tool compares the average per-km pace with your target per-km pace. The gap is average minus target, per kilometer. It is not a gap for the whole race, although the tool shows the total as well.
In example 1, the average is 5:35 and the target is 5:45. The gap is about -10 s per km, which the tool shows as -10 s, inside the target.
The first-time racer preset shows the other side. Its average of 7:00 against a 6:50 target is +10 s per km, outside the target. Over eight runs, that gap adds up to about 80 s.
A negative gap means the average beats the target, and a positive gap means it is slower. Change one input at a time in the tool, such as conditions, and read how many seconds per km it moves.
The pro preset lands at -11 s per km, and the hot venue preset at +2 s per km. For a full finish estimate that includes stations, try the HYROX finish time predictor.
What the Projection Cannot Know
The station weights and the 0.0045 fatigue step are planning assumptions. The tool states they are not official HYROX values.
It cannot know your course, your running laps, the crowd flow or how you actually feel. It also does not model walking, penalties or the Roxzone. For station times, the HYROX station split calculator covers that side.
A projection compares options; it does not forecast race day. The same fresh pace gives a different average at +0 and +8 percent conditions, so the setting you pick matters as much as the pace.
Use the projection to compare scenarios, such as a faster start or hotter conditions. Then check it against your own timed runs. This is general fitness information, not training or medical advice.
Enter a fresh pace, your station efforts and the conditions in the HYROX run pace after stations calculator to get all eight paces and your gap per km.
FAQs About HYROX Run Pace After Stations
Why is HYROX Run 1 faster than the other runs?
Run 1 has no station before it and no fatigue step. In example 1 it is 5:21 per km, against 5:43 for Run 8.
Does a run follow the Wall Balls?
No. The Wall Balls finish the race, so no run follows them. The format has eight 1 km runs, and Runs 2 to 8 each follow a station.
How does the tool work out the slowdown percentage?
It divides the average of the eight run paces by your fresh pace, subtracts 1 and multiplies by 100. In example 1, 5:35 against 5:15 gives 6.4 percent.
Which station slows the next run the most?
In the tool, Sled Push and Burpee Broad Jump tie for the largest weight at 0.045. Those weights are the tool’s planning assumptions, not official HYROX values.
Are the station weights official HYROX numbers?
No. The tool calls them editorial assumptions, not official values or measured constants. The 0.0045 fatigue step is also a planning assumption.
Is the target gap for the whole race?
No. The gap is average pace minus target pace, per kilometer. In example 1, 5:35 against a 5:45 target is about -10 s per km, inside the target.
Do division and age change the projection?
No. Those fields do not change the math. The projection moves with fresh pace, efforts, recovery, conditions, opening strategy and the experience factor.
Sources and Further Reading
References Used in This Article
- HYROX, The Fitness Race (race format, station order and distances), accessed 2026-11-14.
- HYROX, Singles Rulebook, season 26/27 (run portion of 8,000 meters in eight segments), accessed 2026-11-14.
The station weights and the fatigue step are the tool’s own planning assumptions, not official HYROX values. Use the projection to compare scenarios, then check it against your own timed runs. Reviewed for accuracy by Dr. Abdullah Khalil, MBBS. Last updated 2026-11-14.
Author
Shakeel Muzaffar is the Founder and Editor-in-Chief of MultiCalculators.com, bringing over 15 years of experience in digital publishing, product strategy, and online tool development. He leads the platform's editorial vision, ensuring every calculator meets strict standards for accuracy, usability, and real-world value. Shakeel personally oversees content quality, formula verification workflows, and the platform's commitment to publishing tools that are genuinely useful for students, professionals, and everyday users worldwide.
