HYROX Pace Calculator
Put in one time trial. Out comes every training pace, your heart rate zones, what you are worth at each distance, and your HYROX 1 km splits with roxzone in them. Free.
Where should I send it?
One email, one link, and the calculator opens. The free HYROX Race Day Strategy Guide comes with it, same address, both tools.
The link opens it on this device and keeps it open.
What you get
Your VDOT, the one number your running fitness is worth right now, and the five training zones that fall out of it. Add a max heart rate and every zone gets its bpm band, so pace and heart rate finally agree with each other.
Then what you are worth at every distance from a mile to a marathon, and your HYROX 1 km splits, door to door with roxzone in them, the way a watch laps them. You pick how much the stations take out of you and every split moves with it.
Before you start
You need one near maximal time trial or race, over a mile, 5 km, 10 km, half marathon or marathon, run in the last four to six weeks. Near maximal means you crossed the line with nothing much left, so a tempo run or a hard session does not count. Pick the distance you have actually raced, and if you have a choice, the shorter one. A 5 km you ran properly beats a marathon you survived.
Do not use an old PB, and do not sandbag the test. Both break it the same way. That time describes the athlete you were on the day you ran it, so if you have been sick, injured or off it for a few months it will hand you paces you cannot hold, and you will train too hard every day of the block without understanding why. Use what you could run this week, not what you ran in March.
Check your inbox
I have sent the link to your email. Click it and the calculator opens, along with the race strategy guide.
Nothing opens until you click that link, so if it is not there in a couple of minutes have a look in spam or promotions.
Your time trial
Type mm:ss or h:mm:ss. Add a max HR and every zone gets its bpm band. Loaded with an example, type over it.
Your HYROX run splits
Run 1 at the quick end, run 8 at the slow end, and nothing quicker than the quick end. Going out faster than this is the most common way to lose a HYROX, and you do not get it back.
How much do the stations take out of you? This is the only thing on the page they change.
Where nearly everyone sits, including athletes with plenty of races behind them who are still building. The stations cost real energy and you find your rhythm again inside the first 200 metres. Pick this unless you have a clear reason not to.
Splits are door to door with roxzone in them, the way a watch laps them. Getting more efficient at the stations pulls every split down without your running fitness changing at all.
Training zones
Every zone is a range on purpose. A single number becomes a target, and easy days stop being easy.
What this fitness is worth
Assuming you are trained for the distance. A 5 km says little about whether you can hold marathon pace for three hours.
Before you chase these
These are targets, not rules. They come from one test on one day. Heat, sleep, work stress, a heavy lifting session the day before: any of it moves the number, and the same pace costs far more on those days.
If the pace feels harder than the zone should feel, run the zone, not the number. When effort and pace disagree, effort is right.