HYROX Run Pace After Stations Calculator
Turn a flat running goal into a station-by-station pace plan that accounts for compromised running.
Enter Your HYROX Run Pace and Station Effort
Use a sustainable fresh 1 km pace, not an all-out personal best.
Your HYROX Run Pace Plan Will Appear Here
Enter your pace and effort or choose an example.
| Run | Previous station | Projected pace | Change from fresh |
|---|
This uses fixed browser formulas and does not call an AI service.
What Is the HYROX Run Pace After Stations Formula?
The calculator converts pace to seconds, then adds disclosed adjustments for conditions, opening strategy, station load, accumulated fatigue, recovery, and experience. It is a planning model, not a validated physiological equation.
Projected seconds for run i
Fresh sustainable pace in seconds
Course adjustment: 0%, 2%, 5%, or 8%
Opening adjustment on Run 1 only
Accumulated fatigue before run i
Immediate load from the last station
Multiply the fresh pace by one plus all decimal adjustments. For example, 2% is written as 0.02.
Accumulated fatigue equation
A is average station RPE, R is recovery from 1 to 10, and E is the experience factor. The factor is 1.12 for beginners, 1.00 for intermediate racers, and 0.90 for experienced racers.
Immediate station-load equation
W(i) is the model weight for the station before that run. These weights are editorial assumptions for scenario planning. They are not official HYROX values or measured biological constants.
| Run | Previous station | W(i) |
|---|---|---|
| 1 | Start | 0.000 |
| 2 | SkiErg | 0.012 |
| 3 | Sled Push | 0.045 |
| 4 | Sled Pull | 0.038 |
| 5 | Burpee Broad Jumps | 0.045 |
| 6 | Row | 0.018 |
| 7 | Farmers Carry | 0.020 |
| 8 | Sandbag Lunges | 0.040 |
The model gives larger immediate adjustments to the Sled Push, Burpee Broad Jumps, and Sandbag Lunges. This does not prove those stations slow every athlete most. Your real splits should replace the defaults whenever possible.
Which HYROX Runs Come After Each Station?
The official HYROX Singles rulebook states that running splits are always around 1,000 meters. HYROX combines the run course, Roxzone, and workout stations, and venue lap counts may vary.
| Run | What comes before it | Planning focus |
|---|---|---|
| Run 1 | Start | Control the opening |
| Run 2 | SkiErg | Settle breathing |
| Run 3 | Sled Push | Restore cadence |
| Run 4 | Sled Pull | Relax grip and shoulders |
| Run 5 | Burpee Broad Jumps | Control breathing |
| Run 6 | Row | Return to rhythm |
| Run 7 | Farmers Carry | Release upper-body tension |
| Run 8 | Sandbag Lunges | Protect form before Wall Balls |
Wall Balls finish the race, so there is no ninth 1 km run. Check the current official HYROX rulebook and your event's athlete guide before race day.
How Does the HYROX Run Pace Chart Work?
The chart uses basic percentage math. Convert pace to seconds, multiply by one plus the slowdown rate, then convert the answer back to minutes and seconds.
Worked example: A 5:00 pace is 300 seconds. With a 10% slowdown, 300 x 1.10 = 330 seconds, which converts to 5:30 per kilometer.
| Fresh pace | 5% slower | 10% slower | 15% slower |
|---|---|---|---|
| 4:00/km | 4:12 | 4:24 | 4:36 |
| 5:00/km | 5:15 | 5:30 | 5:45 |
| 6:00/km | 6:18 | 6:36 | 6:54 |
| 7:00/km | 7:21 | 7:42 | 8:03 |
These values are arithmetic examples, not age standards or promised race results. Use the HYROX Finish Time Predictor when you need to combine runs, stations, and Roxzone time.
How Do You Calculate Total HYROX Run Time?
Add all eight projected 1 km splits. Divide that total by eight to find average pace, then compare it with fresh pace or a target pace.
Worked Run 3 calculation
Use the default intermediate example: fresh pace 5:15, condition adjustment 2%, average RPE 8, recovery 6, and Sled Push RPE 9. Fresh pace is 315 seconds.
Before Run 3, accumulated fatigue is 2 x 0.0045 x (8 / 7) x (1 - 6 / 14) x 1.00 = 0.00588, or 0.59%. Immediate sled load is 0.045 x (9 / 7) x 1.00 = 0.05786, or 5.79%.
Run 3 pace is 315 x (1 + 0.02 + 0.00588 + 0.05786) = 341.4 seconds. Rounded to the nearest second, that is 5:41 per kilometer.
How Should Beginners Plan HYROX Run Pace by Age?
Beginners should use a conservative fresh pace and a wider expected range. Age adds context, but it does not support one fixed mathematical penalty for every racer.
Training history, aerobic fitness, movement skill, heat response, and recovery vary within every age group. That is why age is recorded but not used in the equation. If you race Doubles, use the HYROX Doubles Split Strategy Calculator to account for shared station work.
Stop exercise for chest pain, faintness, or unusual shortness of breath. Seek medical advice when symptoms or health conditions make intense racing unsafe.
HYROX Run Pace After Stations Examples
A conservative opening and larger fatigue factor protect the final runs.
Moderate recovery creates a gradual slowdown across eight splits.
Faster pace and better experience reduce, but do not remove, station effects.
A condition adjustment shows why race pace may differ from cool training.
What Are the HYROX Run Pace Estimate Limits?
This model cannot measure sled friction, exact course length, turns, crowding, heat, penalties, hydration, or individual fatigue. The result is a scenario, not a guarantee.
RPE is subjective, and the station weights are disclosed editorial assumptions. A 2024 controlled-pacing study in functional fitness included only 13 regional-level men, so it supports caution about pacing choices but cannot validate this HYROX equation for all racers.
Replace estimated inputs with simulation or race splits. Compare several scenarios, and use the HYROX Roxzone Time Calculator for transition time rather than adding Roxzone delay to running pace.
HYROX Run Pace After Stations Questions
How many HYROX runs follow workout stations?
Seven runs follow workout stations. Run 1 follows the start. Runs 2 through 8 follow SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, and Sandbag Lunges. Wall Balls are last, so there is no ninth 1 km run.
Should every HYROX run use the same pace?
Not always. Equal splits are simple, but station demands and recovery can change effort. A useful plan sets a pace range, controls Run 1, and checks whether Runs 5 through 8 remain realistic during a full race simulation.
Why can Run 3 feel slower after the Sled Push?
Run 3 comes directly after the Sled Push. This calculator applies a larger editorial load weight there, but the value is not an official benchmark. Sled friction, technique, strength, and effort can make the real effect smaller or larger.
Does age change the HYROX pace formula?
No. The model does not apply an age penalty because athletes of the same age can have very different fitness and experience. Age is kept as planning context. Use personal splits, recovery, and station effort to build a better estimate.
Can treadmill pace predict HYROX running pace?
Treadmill pace can provide a starting value, but it does not include turns, crowding, station work, Roxzone movement, or venue conditions. Test the pace after race-like stations and use an outdoor or indoor course with turns when possible.
HYROX Running Rules, Method, and Evidence
Official HYROX sources define the race order and approximate 1,000-meter running splits. Research supports the general role of pacing and fatigue, but no cited study validates this exact calculator.
- HYROX official rulebooks.
- HYROX Singles Rulebook, Season 2025/26.
- Ribeiro et al. (2024), controlled pacing in functional fitness.
- Abbiss et al. (2011), fatigue in sport competition.
Transparency: The coefficients are scenario-planning assumptions. They are shown so a reader can reproduce the math. Verify current rules for your event and do not use this tool as medical advice.
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