Is Sub-75 Hyrox Good? Open Men's Average vs the Sub-75 Bench

Sub-75 is a great Hyrox time. Top 25% of Open Men, top 10% of Open Women. It’s also the most popular goal time among amateur athletes who’ve raced once and want a meaningful upgrade target. About 5 minutes faster than the median Open Men finisher.

This guide covers the splits, the training profile, and a 12-week plan to break 75.

Where sub-75 sits

Division	Sub-75 percentile
Open Men	Top ~25%
Open Women	Top ~10%
Open Men 40-44	Top ~15%
Open Men 50+	Top 5%, regular age-group podiums
Open Women 35+	Often podium-level

→ See Open Men time benchmarks by age group for the full age-adjusted table.

The sub-75 splits

Targeting 1:14:30 to leave a buffer:

Phase	Target	Cumulative
Run 1	4:50	4:50
SkiErg	4:45	9:35
Run 2	4:50	14:25
Sled push	3:30	17:55
Run 3	4:55	22:50
Sled pull	4:30	27:20
Run 4	5:00	32:20
Burpee broad jumps	6:00	38:20
Run 5	5:00	43:20
Row	4:15	47:35
Run 6	5:05	52:40
Farmers carry	2:15	54:55
Run 7	5:10	1:00:05
Sandbag lunges	5:00	1:05:05
Run 8	5:15	1:10:20
Wall balls	5:00	1:15:20

Most of the buffer comes from sub-5:00 km pace early. Drift to 5:15 by km 8 is normal.

Athlete profile

Sub-75 athletes typically have:

• Sub-22 5 km road PR (men) or sub-25 (women)
• 2 km row in sub-8:00
• Comfortable with 100 wall balls in 4 sets
• Running 25-40 km/week before Hyrox-specific prep
• 2× per week strength + 1-2× station work

You don’t need to be an elite athlete. You need to be a fit amateur with consistent training.

Most common reason sub-75 attempts fail

It’s almost always the wall balls for first-timers. The fast splits up to station 8 set you up beautifully, then 100 wall balls take 6:30 instead of 5:00 because you’ve never trained them at race fatigue.

Train the wall balls specifically. See our wall balls technique post for the 25-25-25-25 break strategy.

12-week sub-75 build

Weeks 1-4: Aerobic + station base

• 4 days running (3 easy, 1 quality)
• 2 days strength + station
• 1 long aerobic session (60-90 min)

Weeks 5-8: Race-specific

• Add weekly brick session: 1 km @ 5:00 + 50 wall balls + 1 km @ 5:00
• Add weekly mini-sim: 4 rounds of run 500 m + station rep block
• Increase running volume to 40-50 km/week

Weeks 9-11: Sharpening

• Replace one run with 6×1 km at sub-4:50 with 90s rest
• Run a full Hyrox simulator at 90% effort
• Strength stays 2×/week but loads drop

Week 12: Taper

• Drop volume 50% by mid-week
• One race-pace 5 km test 5 days out
• Easy run + mobility 2 days out

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