Fitness race pace calculator

A Hyrox style race is eight 1 km runs and eight stations. Put in your run pace, average station time and transitions to see your finish.

Your details

Predicted finish

1:24:00

8 × 1 km runs plus 8 stations

Running44:00
Stations32:00
Transitions8:00
Running share52%
Men: sledspush 152 kg, pull 103 kg, both including the sled, 50 m each
Men: carries and wall ballsfarmers carry 2 x 24 kg for 200 m, lunges with 20 kg for 100 m, 100 wall balls at 6 kg
From your 5Kfresh pace 5:00 a km, so plan 5:30 to 6:00 a km in the race: your race pace box fits
Finish with that run pace1:24:00 to 1:28:00

Your 1 km pace will be slower than a fresh 1 km because of the stations: add 30 to 60 seconds to your normal pace. Pace the first run gently.

Chest pain, fainting or a racing heart that will not settle during exercise: stop, and call 999 if it does not pass. New breathlessness is worth a GP visit.

The working

Eight of each

8 runs at 5:30 is 44:00, 8 stations at 4 minutes is 32:00 and 8 transitions at a minute is 8:00: 1:24:00. Running is just over half the race.

A 25:00 5K is 5:00 a km fresh. Between stations most people run 30 to 60 seconds a km slower, so plan 5:30 to 6:00: with the same stations and transitions that is a 1:24:00 to 1:28:00 finish.

The stations

Weights by division (2025/26 rulebook)

Station	Women	Men and Women Pro	Men Pro
1. SkiErg	1,000 m	1,000 m	1,000 m
2. Sled push, 50 m	102 kg	152 kg	202 kg
3. Sled pull, 50 m	78 kg	103 kg	153 kg
4. Burpee broad jumps	80 m	80 m	80 m
5. Row	1,000 m	1,000 m	1,000 m
6. Farmers carry, 200 m	2 x 16 kg	2 x 24 kg	2 x 32 kg
7. Sandbag lunges, 100 m	10 kg	20 kg	30 kg
8. Wall balls, 100	4 kg	6 kg	9 kg

Sled weights include the sled. Check the rulebook for your event: weights can change between seasons.

Pacing

Where races are won

Your race run pace is slower than a fresh 1 km: add 30 to 60 seconds
The first run feels easy; do not chase people
Heavy stations (sled, lunges) take longest; pace those
Transitions are free time if you are tidy

Training for it

Mix both

Run 2 or 3 times a week, mostly easy, and practise running straight after strength work: a set of lunges, then 1 km. Your legs will learn the change.

Read with care

What this cannot tell you

Station variationSome stations take two or three times longer than others.
Event rulesCheck the exact distances and weights for your division.
HealthChest pain or dizziness: stop and tell staff.

Questions

Common questions

How long does an indoor fitness race take?

Often 60 to 120 minutes, depending on fitness and division.

How much of the race is running?

Usually around half the finish time.

Should I run my normal 1 km pace?

No. Aim 30 to 60 seconds slower to save energy for the stations.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.