B E D R O C K

HYROX Benchmark Calculator

Enter your Week 1 benchmark results below. This calculates your personal pace zones, wattage zones, and week-by-week sled loads for the 10-Week HYROX Build, no guessing, no generic numbers.

← Read the full 10-week guide or download the PDF

Your Division

Sled loads are calculated from your division's official race weight, not a self-tested max.

Target division

Run Time Trial

1km, flat, controlled effort.

1km time trial (mm:ss)

Ski Erg & Row Time Trials

500m each, record both time and average watts shown on the machine.

Ski Erg 500m (mm:ss)

Ski Erg average watts

Row 500m (mm:ss)

Row average watts

Wall Balls & Grip

Recorded for reference and retesting in Week 6 and Week 9, not used in the calculations below.

2-minute max wall ball reps

Max dead hang (seconds)

Enter at least your 1km time trial, Ski Erg time + watts, and Row time + watts to calculate.

Your Run Pace Zones

Calculated from your 1km time trial.

Zone	Target pace /km	Feel
Aerobic Threshold	\u2014	Conversational, could hold for an hour
Lactate Threshold	\u2014	Comfortably hard, short sentences only
Race Pace	\u2014	Sustainable for 8 reps back to back
VO2max / interval	\u2014	Hard, short reps only, full recovery

Ski Erg Zones

Zone	Watts

Row Zones

Zone	Watts

Sled Load by Week

Based on your division's official race weight.

Week	Phase	%	Push	Pull

Week 9 is your only near-maximal sled exposure in the entire plan, and even then it's a short exposure, not to failure. Every other week is submaximal by design.