HYROX Calculator: Pacing, Station Benchmarks, Roxzone and Weights

Methodology

HYROX is the same race everywhere on earth, which is what makes planning it arithmetic rather than guesswork: eight 1 km runs alternating with eight stations in a fixed order, finishing on wall balls. The format, station distances and division loads here are read from the official Singles Rulebook 25/26 rather than from summaries, because the summaries disagree with each other — two popular guides state 75 wall balls for Women Open when the rulebook says 100 for every singles division.

Segment times come from HyroxDataLab's analysis of 395,452 solo results across seasons 7 and 8, split by sex into five bands. Finish tiers come from their analysis of 700,000+ results.

Race plan. Planning from a target works backwards: the band whose whole-race total sits nearest your target is stretched or squeezed to hit it, which keeps the shape of a real race — the fade across the runs, wall balls costing three or four times what the farmers carry does — rather than dividing the target into sixteen equal pieces. Rounding drift is absorbed back into the longest segments so the plan totals exactly the time you asked for. The roxzone is held at its band value rather than scaled, because transitions are a skill and not a fitness: a faster athlete does not walk proportionally quicker, they stop dawdling.

Your stations. Each time is placed against the published distribution for your sex by interpolating between the five bands. One cell in the source, the SkiErg bottom 25%, was published as "varies" and is interpolated from the median and the bottom 10%, consistent with every other station.

Roxzone. Subtraction: finish time minus total running minus total station time. All three are printed on your official results page, and whatever is left never appeared on any split.

Interpreting your result

The clock column in the race plan is the number to use. It includes every transition taken so far, so it is what the race clock should read as you pick up the sandbag, not a sum of splits you would have to add up mid-race.

On stations, the one worth training is the one furthest below your own average, not the one that hurt most. Those are usually different. Wall balls have by far the widest spread in the race — over six minutes between the top and bottom tenth — so an unusually poor wall ball rank is worth more training time than the rest combined. The rowing and farmers carry are the narrowest, and there is very little time to win on either.

The roxzone surprises most people, and that is the point. For a mid-pack finisher it is routinely longer than their fastest station on the floor, and it is the cheapest time in the race to get back because it costs no fitness at all.

Limitations

• Station benchmarks are per-segment percentiles across the whole field. The median SkiErg and the median wall ball were not set by the same athlete, so a column is a planning total rather than a real person's race.
• Rankings are by sex, not division. Pro athletes post their times under heavier loads, so a Pro racer should read their station ranks as conservative.
• Roxzone figures vary between published analyses by a couple of minutes, and roxzone distance is not standardised between venues. Your own trend race to race is the honest measure.
• Sled times depend heavily on the floor surface at a given venue, which no model can know in advance. Of the eight stations it is the one most likely to embarrass a plan.
• The bands are seasons 7 and 8. The field is growing and getting faster, so a rank from an older race flatters slightly.
• Age is not accounted for anywhere here. A 55-year-old ranking mid-field against everybody is well above mid-field against their own age group.
• Nothing accounts for heat, a crowded floor, or queueing at a busy event.
• Loads are the 25/26 standards for singles; doubles and relay differ.

Sources

Pull the receipts, 4 cited sources

FitTools · sources

1. 01 HYROX Singles Rulebook 25/26 (format, station order, division weights)
2. 02 HyroxDataLab: station times from 395,452 solo results, seasons 7-8
3. 03 HyroxDataLab: finish-time tiers from 700,000+ results
4. 04 HyroxDataLab: roxzone efficiency analysis

Every formula cited ✓