HYROX
Lap Time
Calculator
Nail your run pace for a PB
The Problem with Hyrox Races
GPS watches don't work inside Hyrox race venues. That means your run pace is left to guesswork.
But what if you knew exactly how long, in minutes and seconds, it should take you to complete each lap of your Hyrox race course in order to hit your target run pace?
That's exactly what this lap time / pace calculator does for you.
With a deeper understanding of Hyrox course layouts including station running, the Roxzone, total running distance, the location of the start tunnel and where applicable station 8 - we've come up with a calculator to help you know exactly how long each lap should take you at your target race pace.
This is currently only available for specific courses as each one is individual and must be added to the calculator according to the course maps released by Hyrox. Where not available & where locations have little to no variance in run course I have included past years maps for your reference.
I will cross reference to the new maps once they're released and change the calculator if need be.
If your race is not featured please get in touch and I'll look into adding it for you.
How to use the Hyrox Lap Time / Pace Calculator:
1. Choose your race
2. Input your target race pace in minutes per km
3. Input your roxzone pace in minutes per km
For fast doubles I suggest 10 secs slower than your target race pace provided you don't stop in the roxzone. If you stop once or twice and or slow down I would suggest inputting a pace 15-20 seconds slower. For solo races this can be 20-30 seconds slower. I will gather more data on this and advise moving fowards.
Here's what you can expect from the Hyrox Lap Time / Pace Calculator this season
As a reference:
Every Hyrox venue has a different lap. Oslo is around 467m, Birmingham around 344m, Dublin around 287m, and London ExCeL runs a one-lap course of about 814m. Put in your target pace and you'll get your lap time and all 8 run splits for your race."
Questions People Ask Me
1. How long is a lap in Hyrox?
The lap length in a Hyrox race varies from venue to venue. Larger venues like London Excel have a single lap run course with a huge Roxzone. This actually means that the run is less than 1km because more space is taken up by the Roxzone and so a larger proportion of your race is running through the Roxzone and not on the running lap course.
2. How many laps is each Hyrox run?
Most courses are between 2-3 laps. During the week leading up to your race, Hyrox will release an official course map with a rule helping you to enter the Roxzone at the right time. It's typically "go in on the third." This means the third time that you see the in arch, you go into the roxzone. This is important to know because the start tunnel and sometimes the final wall ball station are in different locations. The first and last run are quite often longer than runs 2-7. However the rule of "go in on the third" remains the same throughout the race.
3. How far do you actually run in a Hyrox race?
Hyrox closely regulates the length of each course to 8.7km. They have a strict variance of just 15m which is carefully measured during the course set up. If your watch tells you otherwise it's because you don't get accurate GPS signal inside a large venue with thousands of other athletes. That's exactly why I built the Hyrox Lap Time / Pace Calculator.
4. How long is the Roxzone?
The Roxzone length and width varies from venue to venue. Bigger venues have fewer run laps and a larger Roxzone which is reflected in faster looking running splits and a longer Roxzone duration. The actual run pace with Roxzone travel accounted for is a true representation of your average moving pace.
5. What lap time should I be aiming for?
The lap time will totally depend on a) your target race pace and b) the length of each lap. In order to use this calculator you'll need to know your running pace in minutes per km. This is an important metric that you should get familiar with during your training.
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