Iron Lap

Fitness Race Pace Calculator

Plan your race strategy. Enter your target finish time and division to get a personalised breakdown of split times for all 8 runs and workout stations. Adjust the run/station balance to match your strengths.

Your Target

Your Breakdown

Target Time90:00
Run Pace5:38 /km
Per 1km Run5:38

8 × 1km Runs

Total running time: 45:00Each 1km leg: 5:38

Workout Stations

SkiErg1,000m5:40
Sled Push50m4:51
Sled Pull50m4:51
Burpee Broad Jumps80m5:16
Rowing1,000m5:40
Farmers Carry200m4:03
Sandbag Lunges100m5:16
Wall Balls100 reps4:51
~4:32 estimated for transitions between stations
Run 50%
Stations 50%

Frequently Asked Questions

What is a good HYROX time?

For first-timers, finishing under 90 minutes is a solid goal. Competitive athletes aim for 60–75 minutes, while elite racers finish in under 60 minutes. Times vary significantly by division and experience level.

How long are the runs in HYROX?

HYROX features 8 × 1km runs, each followed by a workout station. The total running distance is 8km.

What are the 8 HYROX stations?

The 8 stations in order are: SkiErg (1,000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1,000m), Farmers Carry (200m), Sandbag Lunges (100m), and Wall Balls (75–100 reps depending on division).

How should I split my time between running and stations?

Most athletes spend roughly 50% of their time running and 50% on stations. Stronger runners might split 45/55, while gym-strong athletes might split 55/45. Use the slider above to model different strategies and find your ideal approach.