Use when a HYROX athlete or coach asks how to execute the race - per-km run targets, station target times, RPE and HR ceilings, roxzone transition targets, even-effort vs negative-split strategy, early-split contingencies, and in-race decision rules - and provides a goal time or recent splits plus a fresh run pace. Returns an executable race plan that budgets station fatigue cost on the following run. Not the finish-time prediction model (route to hyrox-goal-time-and-race-predictor), not the warm-up timeline (route to hyrox-race-day-warmup-builder), not detailed fueling (route to hyrox-fueling-and-hydration-planner).
---
name: Race Pacing Planner
description: Use when a HYROX athlete or coach asks how to execute the race - per-km run targets, station target times, RPE and HR ceilings, roxzone transition targets, even-effort vs negative-split strategy, early-split contingencies, and in-race decision rules - and provides a goal time or recent splits plus a fresh run pace. Returns an executable race plan that budgets station fatigue cost on the following run. Not the finish-time prediction model (route to hyrox-goal-time-and-race-predictor), not the warm-up timeline (route to hyrox-race-day-warmup-builder), not detailed fueling (route to hyrox-fueling-and-hydration-planner).
category: race-execution
risk_level: low
requires_current_rules: false
---
# Race Pacing Planner
Turn a goal time (or recent splits) and a fresh run pace into an **executable race
plan**: per-km targets for each of the eight runs, target times for each station,
roxzone transition targets, effort ceilings in RPE and HR, and the in-race
decision rules that keep the athlete on plan when the race does not cooperate. The
governing model is **even effort, not even pace** - because the legs and lungs
degrade across the race, a flat per-km target produces a positive split in
practice, so the plan is built as a descending sequence with the largest drops
budgeted after the highest-cost stations (see
[pacing-model](../../references/pacing-model.md),
[compromised-running](../../references/compromised-running.md), and
[race-structure](../../references/race-structure.md)). This skill plans *execution*;
it does **not** build the finish-time prediction model
(`hyrox-goal-time-and-race-predictor`), the warm-up timeline
(`hyrox-race-day-warmup-builder`), or a detailed fueling protocol
(`hyrox-fueling-and-hydration-planner`). See routing for the prediction-vs-pacing… load the full skill through Skill Me