Plan
Hyrox target-pace planner
Your target
Metric0%
Station-StrongRun-Strong
Baseline shape from Open — Men benchmarks, scaled to your target.
Target Finish
1:21:35
Run Pace
5:30/km
Stations
33:35
Roxzone
4:00
Segment Budget17 SEGMENTS
- 02SkiErg4:30
- 04Sled Push152 kg3:10
- 06Sled Pull103 kg3:30
- 08Burpee Broad Jumps5:00
- 10Rowing4:15
- 12Farmers Carry2×24 kg2:10
- 14Sandbag Lunges20 kg5:00
- 16Wall Balls6 kg → 3.0 m6:00
Worked example
A 1:30:00 target for Open Men allocates 45:20 of running (5:40/km), 38:40 across the eight stations and 6:00 of roxzone. Shifting the strength bias toward stations buys pace on the run and spends it on the sleds.
Common questions
- Why do the station budgets not match my current times?
- A plan is a target allocation, not a prediction. If a budget is far below what you can currently hold, that station is where your goal is at risk.
- What does the strength bias slider change?
- It reallocates time between running and stations while keeping the total fixed at your target. Run-strong athletes take time off the run and give it to the stations.
- Is my target realistic?
- The planner warns when the required run pace falls outside a plausible range for the division, but it still shows the numbers rather than blocking them.