Is Sub-80 Hyrox Good (Especially for Women)? Splits, Profile, and Plan

Sub-80 is a good Hyrox time, especially as a target after your first race.

• For Open Men, sub-80 is the top ~50%, solid above-average territory.
• For Open Women, sub-80 is the top ~20%: a strong amateur benchmark.
• For Open Men 45+ and Open Women 35+, sub-80 is regularly podium-level.

This guide covers the splits, training profile, and 12-week plan.

Where sub-80 sits

Division	Sub-80 percentile
Open Men	Top ~50% (above-median)
Open Women	Top ~20%
Open Men 40-44	Top ~30%
Open Men 50+	Top ~15%, often podium
Open Women 35+	Often podium-level
Open Women 40+	Often top 5

→ For age-group-specific benchmarks: Open Women time benchmarks.

The sub-80 splits

Targeting 1:19:00 to leave a buffer:

Phase	Target	Cumulative
Run 1	5:15	5:15
SkiErg	5:00	10:15
Run 2	5:15	15:30
Sled push	4:00	19:30
Run 3	5:20	24:50
Sled pull	5:00	29:50
Run 4	5:20	35:10
Burpee broad jumps	6:30	41:40
Run 5	5:25	47:05
Row	4:30	51:35
Run 6	5:30	57:05
Farmers carry	2:30	59:35
Run 7	5:30	1:05:05
Sandbag lunges	5:30	1:10:35
Run 8	5:30	1:16:05
Wall balls	5:30	1:21:35

To break 80, you have ~30 seconds of buffer. Spend it on the burpee broad jumps and wall balls, not the early runs.

Athlete profile

Sub-80 athletes typically have:

• Sub-25 5 km PR (men) or sub-28 (women)
• 2 km row in sub-9:00
• Comfortable with 100 wall balls in 4-5 sets
• 3-5× per week training
• At least 1-2 dedicated station-work sessions per week
• 8-12 weeks of consistent Hyrox-specific prep

Why women specifically chase sub-80

In Open Women, the median finish is approximately 1:36. Sub-80 is 16 minutes faster than the median: roughly the gap between “completed Hyrox” and “regularly podiums in age group.”

Sub-80 women typically have:

• 5 km PR sub-28 (preferably sub-26)
• Done 75 unbroken wall balls in training at least 3 times
• Comfortable with the 78 kg sled pull (women’s open weight)
• Running 25-40 km/week as a base

12-week sub-80 build for second-time racers

For an athlete who finished their first Hyrox in 85-95 and wants sub-80:

Weeks 1-4: Engine

• 3 days easy running (Z2)
• 1 day intervals (5×1 km at goal pace)
• 2 days strength + station
• 1 long aerobic effort (60-90 min) on weekend

Weeks 5-8: Specificity

Add:

• Weekly race-pace brick: 800 m + 25 wall balls + 800 m + sled push
• Weekly grip-focus session: 4×30 m farmers carry at race weight + 4 sled pulls
• Increase weekly running to 35-50 km

Weeks 9-12: Race readiness

• Full Hyrox sim at 90% effort 4 weeks out
• Final sim at 95% 14 days out
• 7-day taper (cut volume 40%)

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