HYROX time calculator from a 5K or 10K
Enter a recent 5K or 10K result and choose your division, HYROX experience and station profile. The calculator converts that evidence into a complete race estimate instead of treating road pace as the pace you will hold after every station.
- Eight fatigue-adjusted runs. See each approximately 1 km split separately, including the gradual drift that a single average pace hides.
- All eight station budgets. Start with division-specific planning ranges, then replace them with repeatable splits from training or a previous race.
- Roxzone and total finish time. Keep transition time visible and inspect its effect on every cumulative round instead of losing it inside the total.
Plan backwards from a target HYROX finish time
Target mode starts with the finish time you want, compares it with your current estimate and allocates the gap across running, stations and Roxzone. It also flags unsupported targets instead of making every split look equally easy to improve.
Example: start with a 25:00 5K
Open the example with a 25-minute 5K, then choose the division and station profile that fit you. Inspect the eight runs, station assumptions and Roxzone separately; replace any estimate as soon as you have better race-specific evidence. Open the 25:00 5K example.
A finish time is a budget, not one pace
HYROX alternates eight approximately 1 km runs with SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. The clock also keeps moving through Roxzone. A useful plan therefore has to account for running, stations and transitions instead of hiding the last two inside an average pace. See the official race format.
- Predict from current ability. Start with a recent road result or average HYROX run split, plus a realistic station profile.
- Work backwards from a target. See whether the target is supported, where the gap can realistically come from and what to train next.
- Replace presets with evidence. Add repeatable station times from a simulation or prior race as soon as you have them.
How to interpret the risk sections
The highlighted risks are the parts of your selected profile most likely to move the total, not rankings against other athletes. Use them to choose what to rehearse first. A fast station split is not automatically a good trade if it destroys the kilometre that follows.
What this simulator cannot know
The estimate cannot reproduce venue layout, sled and carpet friction, congestion, penalties, no-reps, equipment setup or your exact response to accumulated fatigue. Keep the range honest, update station inputs when better evidence appears and let event instructions override any generic plan.
Frequently asked questions
How does the HYROX race simulator estimate finish time?
Use a recent 5K or 10K result to estimate compromised running, or enter your average HYROX 1 km split directly. The model then applies gradual drift across eight runs and adds division-specific station estimates plus Roxzone.
Can I use this as a HYROX pace calculator from a 5K time?
Yes. Enter a recent 5K or 10K and the calculator converts it into eight fatigue-adjusted HYROX run splits. Unlike a basic 5K pace converter, it also includes every station, Roxzone and the complete predicted finish time.
Can I start with a target HYROX time?
Yes. Target mode compares the goal with your current estimate, tests whether the gap is supported and allocates the gains across running, stations and Roxzone rather than shrinking every split equally.
Does Roxzone count toward HYROX finish time?
Yes. The race clock keeps running through Roxzone. The simulator shows it separately and includes it in every cumulative time.
How accurate is a HYROX finish-time calculator?
Treat it as a race-budget tool, not a guarantee. Venue layout, sled friction, congestion, penalties, standards and how fitness transfers under fatigue can all move the final time.
Can I use my own station splits?
Yes. Open the station editor and replace any preset with a repeatable time from a controlled simulation or recent race.
How does the Doubles estimate work?
Use the slower partner's road result, or the pair's realistic average HYROX run split, because both partners complete every run together. Stations use a separate Doubles budget because the work can be shared.
Sources & notes
Race order, divisions and prescribed station loads follow the current official format. Running, station and Roxzone values are editable planning estimates rather than official benchmarks.
Rayvik Benchmark v2 uses Rayvik's internally calibrated aggregate planning curves across all nine divisions. Percentile ranges are planning references, not official rankings or guarantees.
The run-by-run fatigue shape is an internal planning curve. Adjust individual splits whenever you have repeatable race-specific evidence.
Refine the inputs
How a HYROX race works →Review the eight-round format, Roxzone and division basics.HYROX readiness check →Check whether running, consistency, runway and station exposure cover the job.
All 8 HYROX stations →Review current order, loads, standards and pacing consequences.HYROX is a brand of HYROX World GmbH. Rayvik is independent and is not affiliated with, sponsored by, or endorsed by HYROX.