Tools

Hyrox and Marathon Time Calculator

Enter a recent 5k and the finish you are aiming for. This projects the running half with a published formula and hands back what is left for everything else.

Minutes and seconds. A parkrun in the last couple of months is ideal.

Hours, minutes and seconds. The number you would be pleased with.

Takes about 30 seconds

How this is worked out

Every formula below is published, and so is where it comes from. If you disagree with one, you can check it rather than take our word for it.

Running projection (Riegel)
T₂ = T₁ × (D₂ ÷ D₁)^1.06 Riegel, 1981. The endurance exponent that turns a time at one distance into a time at another, on the assumption that training suits the longer distance.
Hyrox running allowance
Hyrox running = fresh 8 km × 1.10 A stated allowance for running eight separate kilometres between stations rather than one continuous eight, not a measured constant. If you think it is generous, discount it: the page shows the fresh time too.
What is left
stations and roxzone = your target − projected running Subtraction, on your own two inputs. Nothing here estimates station times, because a 5k time does not contain that information.
  • A projection assumes training appropriate to the distance. It is a ceiling on a good day rather than a forecast.
  • This is general training information, not medical advice. Check with your doctor before starting an intensive exercise programme.

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All tools

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