Hyrox race-day pacing card for your exact goal time

What it does

You've done the training. Twelve weeks of sleds, ski erg intervals, and wall balls. The part nobody gives you is a Hyrox race-day pacing card — a specific time to hit at each station that adds up to your goal finish, with a clear call on where your race is won and where it can be lost. This skill takes your goal finish time, 8 station training splits, and current 1km run pace and builds your full race-day strategy in one conversation. It back-calculates run pace from (goal_seconds − station_total − transitions) / 8, compares your station times to population medians for your goal bracket (sub-1:00, 1:00-1:15, 1:15-1:30, 1:30-1:45, 1:45-2:00) to flag 3 push stations and 3 conserve stations, builds in the run degradation curve (-5 s/km on Runs 1-3, baseline on 4-6, +15-25 s/km on 7-8), and outputs a color-coded HTML pacing card with cumulative times so you can self-check at any point with your watch. Two bundled references do the work: hyrox-station-benchmarks.md covers population median splits by goal bracket plus female division adjustments, fatigue curve data, and the push-vs-conserve logic per station (Ski Erg push because legs are fresh, Burpee Broad Jumps conserve because they create the most subsequent-run damage, Wall Balls conserve with planned breaks at sets of 10-15 never unbroken); hyrox-html-template.md drives the printable layout with green-for-push, yellow-for-conserve, blue-for-run color coding. Built for the athlete one week out who needs a concrete pacing plan, not general race-week advice. Handles missing training data by pulling population medians for your goal bracket. Will refuse to advise racing through an acute injury and routes you to a physio.

Frequently asked