What Is a Good Hyrox Time?

2026 Hyrox Time Benchmarks

Hyrox is the world's largest mass-participation fitness race, with events across 30+ countries and over 100,000 finishers each season. Every racer completes the same format: eight 1-kilometer runs, each followed by a functional workout station. The course is identical for everyone, which makes finish times directly comparable — and makes benchmarking meaningful.

Below are the 2026 benchmark tiers for all four competitive divisions. These ranges are derived from aggregated results across the 2024/25 and 2025/26 race seasons, covering thousands of finishers per division.

Open Men

Open Women

Pro Men

Pro Women

A few things to note about these tiers. First, the distribution is not even — the majority of finishers cluster in the Average and Solid tiers, with a long tail of beginners and a very thin elite segment. Second, field quality varies by location. A 1:20 finish in Chicago might place differently than the same time at a smaller European event. These tiers represent global aggregates.

Average Hyrox Times by Age Group

Age-group data is one of the most requested benchmarks in the Hyrox community. The table below shows approximate average finish times by age bracket, based on aggregated 2025/26 season results.

A consistent pattern in Hyrox data is that the 30–34 bracket often posts the fastest average times, not the youngest group. This makes sense: athletes in their early 30s typically have both the physical capacity and the race experience to pace intelligently. The 16–24 bracket, while physiologically strong, tends to go out too fast on early runs and fade in the second half.

Athletes over 40 should not be discouraged by these averages. The 40+ brackets contain some of the most experienced and consistent racers in the field. Many 45–49 athletes would comfortably beat the average 25-year-old on station execution and pacing discipline — they just carry slightly less raw speed on the runs.

What Makes an Elite Hyrox Time?

Breaking into the Elite tier is not just about being fast — it is about being consistently fast across all 16 segments (8 runs + 8 stations). When you analyze elite split data, several patterns emerge that separate top performers from the rest of the field.

Minimal split variance

Elite athletes maintain an average run-to-run variance of approximately 6 seconds. That means their 1st-kilometer run time and their 8th-kilometer run time are nearly identical. Average athletes, by contrast, often see 30+ seconds of variance — they start strong and progressively slow down. This fade is the single largest time leak in Hyrox.

Fast transitions

The time between finishing a run and starting a station (and vice versa) adds up. Elite racers lose 8–15 seconds per transition. Average athletes lose 25–45 seconds. Over 16 transitions, that is a difference of 4–8 minutes — enough to drop an entire tier.

Running base over station strength

Roughly 55–60% of your total Hyrox time is spent running. Elite athletes almost always have a strong endurance background: sub-38 10K runners for men, sub-44 for women. Station strength matters, but if your running is weak, no amount of sled push power will compensate.

Station technique over brute force

Watch an elite athlete on the SkiErg versus a beginner. The elite athlete uses a smooth, rhythmic pull with full hip extension. The beginner muscles through with their arms and gasses out in 90 seconds. Technique on the rower, SkiErg, and sled push is where the biggest station-time savings hide.

How to Improve Your Hyrox Time

Whether you are trying to break 1:30, crack the Competitive tier, or shave 10 minutes off your personal best, these five strategies produce the most consistent results.

1. Pace your runs — especially Run 1

The number one mistake in Hyrox is going out too fast on the first 1K run. Adrenaline is high, the crowd is loud, and you feel fresh. Then by Run 4 you are 15 seconds per kilometer slower and fading. The fix is simple: set a target pace per kilometer before race day and stick to it from the gun. Your first run should feel almost too easy.

2. Practice station transitions

Transition time is free time if you train for it. Practice the physical act of finishing a run and immediately starting a station with no hesitation. Know exactly where your equipment is. Have a mental checklist for each station setup. In training, simulate race-day transitions at least once per week.

3. Train the 8 stations specifically

General fitness gets you to the start line. Hyrox-specific training gets you to the podium. Dedicate at least two sessions per week to the actual Hyrox stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. Pay attention to which stations cost you the most time and weight your training accordingly.

4. Build your running base

You need to be comfortable running 10K+ at a conversational pace before you can race 8K hard with stations in between. If your standalone 10K time is slower than your target Hyrox running split, your running base is the bottleneck. Add one long run per week (8–12K, easy pace) and one interval session (e.g., 8x400m at race pace with 90-second rest).

5. Use a pacing tool on race day

You cannot improve what you cannot measure. A standard sports watch gives you total elapsed time, but it cannot tell you whether you are 12 seconds ahead or behind at Station 5. That is exactly what RoxPacer does — it shows your live pace delta at every station and run segment, right on your Apple Watch. Athletes who pace with real-time split data consistently post more even splits and faster overall times.

Frequently Asked Questions

What is a good Hyrox time for a beginner?

A good Hyrox time for a beginner is anything under 1:50:00 for men and under 2:05:00 for women in the Open division. Finishing your first Hyrox at any time is an achievement — most first-timers land between 1:30 and 2:00 for men, and 1:45 and 2:15 for women. Focus on completing every station rather than chasing a time. Your second race is where time targets start to matter.

What is an elite Hyrox time?

An elite Hyrox time is under 1:05:00 for Open Men and under 1:15:00 for Open Women. In the Pro division, elite times drop to sub-60 minutes for men and sub-1:10 for women. These athletes typically have strong endurance backgrounds (sub-38 10K for men, sub-44 for women) and train Hyrox-specific workouts five to six days per week. Elite times put you in the top 5% of all finishers globally.

Is sub-90 minutes a good Hyrox time?

Yes, sub-90 minutes (1:30:00) is a very good Hyrox time. For Open Men it places you at the top of the Solid tier — faster than roughly 55% of competitors. For Open Women, sub-90 puts you firmly in the Competitive tier, faster than approximately 80% of the field. It is a common and worthwhile benchmark goal for intermediate athletes who have completed one or two Hyrox events.

What is the average Hyrox time for women?

The average Hyrox finish time for women in the Open division is approximately 1:45:00 to 1:55:00. This varies by event location and field size — smaller events tend to skew faster because the participant pool is more experienced. Pro Women average faster at around 1:25:00 to 1:35:00. Age-group averages tend to be slightly slower for the 40+ brackets, though experienced athletes in those groups often outperform younger beginners on pacing and station technique.

How much can I improve my Hyrox time in 12 weeks?

With structured, Hyrox-specific training, most athletes can improve by 10 to 20 minutes over a 12-week cycle. The biggest gains come from three areas: pacing discipline (not going out too fast on early runs), efficient transitions between stations, and targeted station practice for your weakest events. Athletes who track their splits with a pacing tool like RoxPacer tend to improve faster because they identify exactly which segments cost them the most time — and can train accordingly.

What is a good Hyrox Doubles time?

In Hyrox Doubles, each partner alternates stations while both run every segment, so combined times are generally 10 to 20 minutes faster than a solo effort. A competitive Doubles time is around 55 to 65 minutes for men and 65 to 75 minutes for women. Elite Doubles teams finish under 50 minutes (men) and under 60 minutes (women). Communication, transition speed between partners, and matching pacing strategy are the key differentiators between good and great Doubles teams.