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The HYROX Race-Day Calculator Stack: 8 Free Tools to Nail Your Splits

The exact tools we hand our HYROX athletes in race week. Run through them in order, print the outputs, and race to a plan instead of racing to feel.

Every HYROX athlete we coach through CrossFit BC gets the same race-week package: a short stack of calculators, run in a specific order, that turns "I hope I have a good day" into "here is my plan for every station." This post is that stack, laid out end to end, with links to each tool.

For the wider context (what each tool is, when to use it in training, and how it fits with the rest of our free tools), start with our Complete Guide to CFBC Training Tools, HYROX Prep section. This page is the race-day playbook version.

The stack, in order

  1. HYROX Race Predictor, sets your realistic finish target
  2. HYROX PFT Calculator, sanity-checks the target against your engine
  3. HYROX Goal Planner, turns the target into a plan for the block
  4. HYROX Split Planner, assigns time to each run and each station
  5. HYROX Pace Bands, prints a wrist-sized cheat sheet for race day
  6. Sled Push Load Estimator, dials in the friction reality on race sleds
  7. Wall-Ball Strategy Planner, breaks 100 wall balls into humane chunks
  8. Race Day Fueling Planner, locks in carbs, fluid, and caffeine timing

1. Predict a realistic finish

Open the HYROX Race Predictor first. Plug in your recent 5K run time, 1K row, and a bodyweight movement benchmark (burpee broad jumps or wall balls unbroken). It spits out a predicted finish window based on real HYROX finisher data.

Do not skip this step because you "know your time." The predictor almost always surfaces a mismatch: strong runners who are getting cooked by the compromised movements, or strong lifters whose engine is not where they think it is. That mismatch is the training conversation.

2. Sanity check with the PFT

The HYROX PFT Calculator scores you against the official HYROX Physical Fitness Test standards. If your predicted finish and your PFT band do not agree, trust the PFT. The PFT is measured; the predictor is inferred.

3. Turn the target into a plan

Feed your target time into the HYROX Goal Planner. It maps that target back into weekly volume, station-specific work, and the compromised-run intervals your block needs. This is the bridge between "I want to run a 1:15" and "here is what Tuesday looks like."

4. Assign time to every segment

Now open the HYROX Split Planner. Set your target and let it distribute time across the 8 runs and 8 stations. Two things matter here:

  • Compromised run pace: usually 15 to 25 seconds per kilometre slower than your fresh 5K pace
  • Station splits: honest numbers based on training, not fresh PRs

5. Print a pace band

Take the split output into the HYROX Pace Bands generator. Print it, cut it, tape it to your wrist or your bib. On race day, if you cross the mat 30 seconds ahead of pace at station 3, you know to relax, not accelerate.

6. Get the sled right

Race-day sleds are heavier, on a stickier surface, than most gym sleds. The Sled Push Load Estimator lets you estimate the effective weight so your training pushes actually prepare you. Practice the last 5 metres feeling terrible. That is the race.

7. Break up the wall balls

Nobody unbroken sets 100 wall balls after the sled pull and sandbag lunges. The Wall-Ball Strategy Planner gives you 3 or 4 sensible break-up schemes (25-25-25-25, 20s with 10s rest, descending sets). Pick one in training, stick with it on race day.

8. Lock in fueling

Finally, the Race Day Fueling Planner. Enter your race start time, expected duration, and bodyweight. It builds a timeline: what to eat 3 hours out, 90 minutes out, 30 minutes out, and whether you need anything on the course.

Race-week checklist

  • Predictor and PFT numbers agree (or you know why they do not)
  • Splits printed and taped to bib
  • Sled push practised at estimated race weight
  • Wall-ball break-up scheme decided
  • Fueling timeline written in your notes app
  • Warm-up plan from our Warm-Up Blueprint

What to do next

From CrossFit BC, where we coach CrossFit and HYROX training in Olympic Village, Vancouver.