Question 1

How do you pace a HYROX?

Accepted Answer

Work backwards from your goal time. A HYROX splits roughly into ~50–55% running (8 x 1 km), ~40% stations and ~6–7% RoxZone (transitions). Set a run pace you can hold across all eight runs even as fatigue builds, keep each station under its budget, and don't waste time in the RoxZone. This calculator turns your goal time into those targets.

Question 2

What run pace do I need for a sub-90 HYROX?

Accepted Answer

For a balanced athlete targeting 90 minutes, running is about 47 minutes across 8 km, so roughly 5:50 per km, leaving about 37 minutes for the stations and ~6 minutes for the RoxZone. Strong runners can run a touch slower and bank time on the stations; strength athletes should run a bit quicker to protect their station budget.

Question 3

How much time is lost in the RoxZone?

Accepted Answer

The RoxZone — the transition area you cross between every run and station — eats roughly 6–7% of total race time. Recreational athletes routinely waste 3+ minutes there by walking or resting. Shaving 10–15 seconds off each of the 8 transitions is one of the easiest ways to hit your goal.

Question 4

Should I run even splits or negative splits in HYROX?

Accepted Answer

Aim for even effort rather than even pace. Your later runs will naturally slow as the stations fatigue your legs, so start conservative — a run pace you could hold in training after heavy legs — and hold form. Blowing out the first two runs is the most common way athletes miss their goal time.

HYROX Pacing Calculator

Train to hit that pace

Common questions

How do you pace a HYROX?

What pace for a sub-90?

How much is lost in the RoxZone?

Even or negative splits?