ToolsRace planner

Plan your Deadly Dozen

Twelve 400s, twelve Labours, one clock. Start from a recent 5K, say how you race and how you train, and get a realistic target: the finish, the Journeys against the Labours, and a lap-by-lap wristband for all twelve rounds.

Not sure what the Labours are? Read the card first

Your numbers ride along in the link: whoever opens it lands on this exact result.

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Hyrox® Pacing Calculator

Race-day target & splits

Running Pace Calculator

Pace, speed & race times

One-Rep Max Calculator

1RM & training %

Deadly Dozen Race Planner

Free Deadly Dozen pacing calculator: enter a recent 5K, pick your division and profile, and get a realistic target finish with running and Labour totals plus a Journey-by-Journey, Labour-by-Labour split plan for all twelve rounds. No login.

Worked example: Solo Men, 25:00 5K, balanced profile

Estimated finish 01:34:54: Journeys 00:26:24, Labours 01:05:30, transitions 00:03:00. Target around 02:12 per 400 m (fresh 400 off that 5K: roughly 02:00).

Round 1: 400 m in 01:59, Kettlebell Farmers Carry (240 m) in 05:00, clock 00:07:14
Round 2: 400 m in 02:03, Kettlebell Deadlift (60 reps) in 05:30, clock 00:15:02
Round 3: 400 m in 02:07, Dumbbell Lunge (60 m) in 04:30, clock 00:21:53
Round 4: 400 m in 02:09, Dumbbell Snatch (alternating) (60 reps) in 07:00, clock 00:31:18
Round 5: 400 m in 02:12, Burpee Broad Jump (60 m) in 06:30, clock 00:40:15
Round 6: 400 m in 02:15, Kettlebell Goblet Squat (60 reps) in 05:00, clock 00:47:44
Round 7: 400 m in 02:16, Weight Plate Front Carry (240 m) in 05:30, clock 00:55:45
Round 8: 400 m in 02:19, Dumbbell Push Press (60 reps) in 05:30, clock 01:03:49
Round 9: 400 m in 02:20, Bear Crawl (120 m) in 05:00, clock 01:11:24
Round 10: 400 m in 02:21, Weight Plate Clean & Press (60 reps) in 07:00, clock 01:21:00
Round 11: 400 m in 02:20, Weight Plate Overhead Carry (180 m) in 05:00, clock 01:28:35
Round 12: 400 m in 02:04, Dumbbell Devil Press (20 reps) in 04:00, clock 01:34:54

Estimate only, calibrated conservatively toward realistic average race splits; not an official Deadly Dozen prediction.

Keep going

Hyrox® Pacing Calculator: Race-day target & splits
Running Pace Calculator: Pace, speed & race times
One-Rep Max Calculator: 1RM & training %

All 15 tools