# HYROX Race Station Split and Sled Loading Planner

Plan a HYROX race end to end: per-lap 1 km run splits under an even, negative-split or fade strategy, auto-distributed station targets for your finish time, the 8 Roxzone transition budget, and your division’s official sled push/pull weights with the plate stack to load.

> Canonical page: https://elysiatools.com/en/tools/hyrox-race-station-split-and-sled-loading-planner

- **Category:** Sports

- **Keywords:** hyrox planner, hyrox pacing, sled push weight, roxzone time, hyrox station splits, wall balls pace, hyrox open pro weights

## Overview

Weights, distances and rep counts are the official HYROX Singles rulebook values (season 26/27): SkiErg 1000 m; Sled Push and Sled Pull 4 × 12.5 m at 102/152/202 kg and 78/103/153 kg including the sled; 80 m Burpee Broad Jumps; Row 1000 m; Farmer’s Carry 200 m with 2 × 16/24/32 kg; Sandbag Lunges 100 m with 10/20/30 kg; Wall Balls 100 reps with 4/6/9 kg to 2.70 m (women) / 3.00 m (men). Doubles and Team Relay race with Open weights. The planner budgets 8 Roxzone transitions (one after each station, per HYROX split data), distributes any station budget you do not override proportionally to station difficulty, and prints a second-by-second timeline with per-station derived pace (/500 m erg splits, reps/min, seconds per 12.5 m sled length). Sled loading shows the official plate stacks (+50/+100/+150 kg push, +25/+50/+100 kg pull) plus a computed breakdown from your venue sled’s base weight.

## Inputs

- **Division** (select)
- **Target finish (minutes)** (number): 90
- **1 km run pace (m:ss)** (text): 5:30
- **Pacing strategy** (select)
- **Roxzone per transition (seconds)** (number): 90
- **Station time overrides** (textarea): skierg=4:30 sled-push=1:30 wall-balls=4:00 (accepts m:ss or seconds; keys: skierg, sled-push, sled-pull, bbj, row, farmers, lunges, wall-balls)
- **Sled base weight (kg)** (number): 52

## When to use

- Setting target lap times and station benchmarks before a competitive HYROX race.
- Calculating exact sled push and sled pull plate combinations based on your division and venue sled weight.
- Evaluating different running strategies such as negative splits or fade pacing to hit a total finish goal.

## How it works

- Select your division (Women Open/Pro or Men Open/Pro) and define your target finish time and baseline running pace.
- Choose a pacing strategy (Even, Negative Split, or Fade) and allocate an estimated Roxzone transition budget.
- Optionally enter custom station duration overrides or adjust your venue's sled base weight.
- Generate an interactive timeline detailing 1 km run laps, transition times, station-specific paces, and official plate stacks.

## Use cases

- Open and Pro athletes calculating target /500 m erg splits and wall ball repetition tempos to prevent early burnout.
- Coaches building structured race plans tailored to an athlete's proven running capacity and station strengths.
- Racers verifying plate loading numbers and transition allowances to keep on schedule inside the Roxzone.

## Frequently asked questions

### What weights and standards does the planner follow?

It follows official HYROX Singles standards for SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer's Carry, Sandbag Lunges, and Wall Balls.

### How are station splits calculated if no overrides are provided?

The planner deducts total run time and all eight Roxzone transitions from your target finish time, distributing the remaining budget proportionally across stations based on standard difficulty.

### Can I lock in specific target times for my strongest or weakest stations?

Yes, you can use the station overrides field to pin exact times for individual stations using mm:ss or total seconds.

### How does the sled loading breakdown work?

It takes the official target weight for your division and subtracts the specified sled base weight to calculate the exact plate stack needed.

### What running pacing strategies are supported?

You can select Even pacing for consistent 1 km lap times, Negative Split for faster later laps, or Fade to simulate gradual fatigue.

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