Hybrid race pace calculator (Hyrox-style)

The format is eight 1 km runs, each followed by one workout station, so 8 km of running plus eight stations (SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls). Finish times vary widely: many first-timers aim for roughly 1:30 to 2:00, strong amateurs go well under 1:20, and elite athletes finish in about an hour (our rule of thumb, not an official statistic).

The roxzone is the transition area between the run course and the workout stations. The official rulebook mentions it (entering via the OUT arch or leaving via the IN arch by mistake costs a 2-minute penalty) but does not define it further. The walk or jog in and out of it is part of your clock, so this calculator lets you set a total roxzone time; our default of 5 minutes is an assumption, not an official figure.

Per the official 26/27 rulebook, both partners run every 1,000 m together (a 1-minute penalty applies if one runs ahead) and enter and leave each station together. At the station the partners split the work as they choose: while one works the other rests, for example a You-Go-I-Go switch every 250 m on the row. The Doubles division suggests a split for each station.

Do not run at your 5 km pace. After a station your legs are loaded, so our estimate is your 5 km pace plus 25 to 45 seconds per km (default 35). Start the first km no faster than the rest, keep the middle six even, and accept a small fade (the calculator uses up to 6% from km 1 to km 8). In Doubles you run together, so plan around the slower partner.

Finishing comfortably matters more than the clock. A common first-race goal is 1:45:00 to 2:00:00. With a 5-minute roxzone total, our model turns 1:45:00 into about 6:15 per km for the runs and roughly 50 minutes for the eight stations. Adjust the station table if wall balls or lunges are your weak spot.

Build the engine first: three easy to moderate runs a week, one including 1 km repeats at goal run pace. Then add the stations that cost beginners the most time: wall balls, sandbag lunges, burpee broad jumps and sled work, once or twice a week. Practise the transition from station to run. This is general fitness information, not medical advice; build up gradually and check with a doctor if unsure.