Enter your goal time and division to generate per-segment split targets for all 8 runs and 8 stations. Splits sum exactly to your goal time.
Negative = more time in stations; positive = more time in runs
Iron Volume's HYROX pacing calculator turns a goal finish time into a full 16-segment race plan — eight runs and eight stations — with per-segment splits that sum exactly to your target. Enter your goal time, select your division (Open, Pro, Doubles, or Adaptive), and hit Calculate. You get a table of splits and kilometre paces for every run leg, plus station time targets calibrated to historical results data for your division.
The Run / Station bias slider lets you redistribute time between run segments and work stations without changing your total goal. Slide negative to allocate more time inside the stations — useful if your running is strong but you fade on the ski erg or sled push. Slide positive if you need a conservative station budget and plan to make up time on the 1 km runs. Either way, the splits always sum to your goal.
Share your pacing plan via the share link — it encodes your goal time, division, and bias setting so training partners and coaches see the same numbers. See How to Pace a HYROX Race for the strategy behind the numbers, or the HYROX Workout Generator to build transition-specific sessions around your goal splits.
Pacing benchmarks based on aggregated HYROX results data — treat as targets, not guarantees.
Frequently Asked Questions
What is a HYROX pacing calculator?
A HYROX pacing calculator takes your goal finish time and breaks it down into per-segment splits for each of the eight 1 km runs and eight work stations in a standard HYROX race. Iron Volume's calculator uses division-specific benchmarks from historical results data to distribute your total time in a way that matches how fast athletes in your division typically move through each segment.
How are the splits calculated?
The calculator uses aggregated HYROX results data to model how much time athletes in your division spend on each station and run leg at a given total time. It then scales these ratios to your goal. The splits always sum exactly to your goal time — there is no rounding error or buffer built in.
What does the Run / Station bias slider do?
The bias slider redistributes time between running segments and work stations without changing your total goal time. A negative bias allocates more time to stations and tighter splits to the runs — useful if your running is strong but you fade on the ski erg or sled push. A positive bias gives conservative station targets if you plan to make up time on the run legs.
How reliable are the splits for each division?
Open and Doubles splits are sourced from aggregated HYROX results data. Pro splits are partly sourced: SkiErg, Sled Push and Rowing come from results data, while the other five Pro stations are estimated from Pro’s heavier loads and longer distances. Adaptive splits are provisional estimates rather than sourced data, so treat them as a rough guide only.
Can I use the calculator during race week?
Absolutely. Print or screenshot the split table and carry it to the event for mid-race reference or to brief your support team. The share link encodes your goal time, division, and bias setting, so your coach or partner can pull up the exact same plan on their phone at the venue.