Enter your standalone flat 5K run time, division (Open or Pro) and goal HYROX finish time to compute your compromised 1km running pace (about 13% to 16% over flat 5K pace), total running time, Roxzone transition budget, and target splits across all eight functional stations.
Core Equation & Guard-Rail
Compromised 1km Pace ≈ Flat 5K Pace × 1.13 (Open) or 1.16 (Pro) · Total Distance = 8 km + 8 Stations
Over-pacing Run 1 and the SkiErg above threshold is a common way to pay later, across the back-half Sled Pull, Burpee Broad Jumps, Sandbag Lunges and Wall Balls. The 13% (Open) and 16% (Pro) running slowdowns and the 5:30 Roxzone budget are Pelaris planning assumptions, not published constants, so adjust them after your first race.
4:58/km
Total 8km Run: 39:44
32:46
Across Ski, Sleds, Burpees, Lunges, WB
5:30
8 transitions combined
General fitness and training estimates only. Not medical advice.
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Compromised 1km Pace ≈ Flat 5K Pace × 1.13 (Open) or 1.16 (Pro) · Total Distance = 8 km + 8 Stations
Over-pacing Run 1 and the SkiErg above threshold is a common way to pay later, across the back-half Sled Pull, Burpee Broad Jumps, Sandbag Lunges and Wall Balls. The 13% (Open) and 16% (Pro) running slowdowns and the 5:30 Roxzone budget are Pelaris planning assumptions, not published constants, so adjust them after your first race.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Verified Literature
When strength and endurance share a week we space and shape them using this meta-analysis, so one goal never quietly eats the other.
Wilson, J.M., Marin, P.J., Rhea, M.R., Wilson, S.M.C., Loenneke, J.P. & Anderson, J.C. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." Journal of Strength and Conditioning Research, 2012;26(8):2293-2307. doi:10.1519/JSC.0b013e31823a3e2d
View the sourceYour VO2max estimate from a hard run comes straight from Daniels' VDOT tables, the pace-to-fitness model coaches have trusted for over forty years.
Daniels, J. Daniels' Running Formula, 4th edition. Champaign, IL: Human Kinetics, 2021. ISBN 9781718203662, 320 pp. Carries forward the VDOT tables and the velocity-to-oxygen-cost regressions first published in Daniels, J. & Gilbert, J. Oxygen Power: Performance Tables for Distance Runners, Tempe, AZ, 1979.
View the sourceWhen a strong run at one distance hints at your time over another, that is Riegel's power law, drawn from world records from 100 metres out to 100 miles.
Riegel, P.S. "Athletic records and human endurance." American Scientist, 1981;69(3):285-290.
View the sourceDeep-Dive Training Guides
Automatic Tracking & Adaptation
Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.
Hybrid & Sport
Concurrent Training Scheduler
Build a hybrid lifting and cardio week that limits the interference effect with 6-hour same-day gaps and 48-hour buffers after heavy lower-body days.
Hybrid & Sport
Swim Dryland Volume Calculator
Scale weekly swimmer dryland gym sessions, sets per exercise, 1:1 shoulder prehab ratios and meet taper volume from your weekly pool metres.
Hybrid & Sport
In-Season Match-Day Planner
Map in-season gym sessions around Saturday or Sunday fixtures (MD-4 heavy lift, MD-2 neural primer) for AFL, Rugby, Netball, Football and Court sports.
A HYROX race lasts roughly 60 to 95 minutes with heavy lower-body stations between every kilometre, so running splits are slower than a standalone 5K. Pelaris plans for about 13% slower (Open) or 16% slower (Pro) as a starting assumption; your own races will show your real number.
Sled Pull, Burpee Broad Jumps, Sandbag Lunges and the final 100 Wall Balls are the stations where many athletes lose the most time, which is why the calculator gives them the biggest share of your station budget.
Rowing or skiing 10 seconds faster than your threshold pace requires roughly 25-30% more power output and spikes lactate before the sleds and lunges. Hold a controlled threshold pace that lets you run out of the Roxzone immediately.