Is Sub-70 Hyrox Good? The Real Answer (and the Splits to Get There)

What does it really take to break 70?

Sub-70 is a strong Hyrox time: top 15% of Open Men, top 5% of Open Women. It marks the threshold where you transition from “completing” Hyrox to “competing” in it. Most age-group podiums become realistic from this level upward.

This guide gives you the exact splits, the athlete profile, and a 12-week build to break 70.

Where sub-70 sits

Division	Sub-70 percentile
Open Men	Top ~15%
Open Women	Top ~5% (very strong)
Pro Men	Top ~30%
Pro Women	Top ~20%
Open Men 50+	Often podium-level
Open Women 35+	Often podium-level

In a typical major event of 5,000+ Open Men finishers, roughly 700-800 break 70 minutes. → Open Men time benchmarks by age.

The splits to break 70

Use this as your race-day pacing card. To finish in 1:09:30 (30-second buffer):

Phase	Target	Cumulative
Run 1 (1 km)	4:30	4:30
SkiErg	4:30	9:00
Run 2	4:30	13:30
Sled push	3:15	16:45
Run 3	4:30	21:15
Sled pull	4:00	25:15
Run 4	4:30	29:45
Burpee broad jumps	5:30	35:15
Run 5	4:30	39:45
Row 1,000 m	4:00	43:45
Run 6	4:45	48:30
Farmers carry	2:00	50:30
Run 7	4:45	55:15
Sandbag lunges	4:30	59:45
Run 8	4:45	64:30
Wall balls	4:30	69:00
Transitions	0:30	69:30

If you’re hitting these splits ±15 seconds at the halfway mark, you’re on pace.

The athlete profile

Athletes who break 70 typically have:

• 5 km road PR around 19-21 minutes (men) or 22-25 minutes (women)
• 2 km row in sub-7:30 at race effort
• 100 unbroken wall balls in under 5:00 in training
• Running 30-50 km/week as base
• At least 1-2× per week of strength + station work
• One full 8-12 week Hyrox-specific block

The two biggest indicators: your 5 km pace and your ability to push the sled without breaking.

The 12-week sub-70 build

For someone currently in the 73-78 range:

Weeks 1-4: Engine + station base

• Mon: 5×800 m at sub-3:15 (men) / sub-3:35 (women), 2 min rest
• Tue: Easy 8 km Z2 run
• Wed: Station block, 4 rounds of 250 m row + 20 wall balls + 50 m sled push (75% race weight)
• Thu: Strength session, deadlift, walking lunges, farmers carry intervals
• Fri: Rest or 30-minute easy bike
• Sat: Long run 14-16 km Z2
• Sun: Hyrox simulator, 4 stations + 4×500 m runs

Weeks 5-8: Specificity

Replace one weekly run with race-pace 1 km repeats: 6×1 km at goal pace (4:30/km) with 2 minutes rest between.

Add a brick session weekly: 1 km at goal pace + 50 wall balls + 1 km at goal pace + 200 m farmers carry.

Weeks 9-12: Sharpening

• Hyrox sim every 10 days at 80-90% effort
• Race-week taper: drop volume by 40% in the final 7 days
• Final sim 14 days out at 95% effort to lock pacing

Common sub-70 mistakes

1. Going out too fast. Most sub-70 attempts fail because the athlete starts at sub-65 pace and blows up by station 5. Bank no time in the first 3 km.
2. Breaking the sled push. A 4 m walk-back mid-station adds 20-30 seconds. Push nonstop or it costs you the goal.
3. Wall balls collapse. Going for 100 unbroken when you’ve never trained it = 6+ minute station. Plan 25-25-25-25.
4. Underfuelling. Take a gel before the row, by station 6 you’re glycogen-low.

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