Free HYROX planning tools
Build your HYROX pace and training plan
Turn a finish-time goal into an 8 km running budget, then choose a realistic weekly structure for the runway and equipment you have.
How the HYROX pace calculation works
A standard HYROX race combines eight 1 km runs with eight workout stations. Enter the total time you want to finish in, then reserve realistic time for station work and Roxzone transitions. The calculator assigns the remaining time to the 8 km of running.
Run budget = finish-time goal - station budget - Roxzone budget. Average kilometre pace = run budget / 8.
Use the result as a planning target
- Compare the required pace with a recent controlled 5K or 10K pace before committing to the goal.
- Train easy running, quality running and compromised running separately instead of racing every hybrid session.
- Recalculate when real station splits improve; do not force a run target that breaks movement quality.
Keep the plan moving
Open the complete 12-week plan, find supporting sessions, or map the equipment needed for a home setup.
Follow the 12-week plan in order. Keep the early weeks controlled so you can absorb the specific race work later.
Use the opening six weeks to build, then use the plan's final two taper weeks. Do not double sessions to catch up.
Use three steady training weeks and the final taper week. Build confidence and movement quality instead of trying to recreate 12 weeks of load.
One easy run, one strength session, one quality run and one controlled hybrid session. Keep a rest day after the hardest session.
One easy run, one quality run, one strength session, one controlled hybrid session and one easy recovery or technique session.
Use the five-day structure and add only an easy aerobic or technique day when recovery is good. Keep at least one complete rest day.
Build continuous easy running first. Walk breaks are useful; add faster work only after the easy duration feels repeatable.
Maintain an easy run and gradually add short controlled threshold blocks. Avoid making both weekly runs hard.
Keep one longer easy run and use the second run for controlled race-pace work. Protect the easy day from station fatigue.
Practice the official movement order in small doses. Use full simulations sparingly and prioritize repeatable station technique.
Use available machines and loaded carries, lunges, burpees and thrusters. Treat substitutions as training tools, not exact station equivalents.
Use walking lunges, burpee broad jumps, loaded carries, band pulls or rows and high-repetition thrusters. Keep the running progression as the anchor.