Good Hyrox Time for a 30 Year Old (25-34) — Open + Pro Benchmarks
Peak Hyrox racing window. Times here are the population baseline.
Athletes in their late 20s and early 30s sit at the top of the Hyrox age curve. The benchmark times below match the population baseline used by our other guides and by the Hyrox official age-group results.
These benchmarks scale the 25-34 population baseline by a factor of 1.000×. The slowdown comes mostly from running pace, not station output.
Hyrox finish times at 30
Total race-time benchmarks by performance level and division. Times include 1 km running × 8, all 8 stations, and roughly 5 minutes of total transition time.
| Level | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Beginner | 1:37:32 | 1:49:15 | 1:33:07 | 1:44:42 |
| Average | 1:17:25 | 1:26:30 | 1:14:02 | 1:23:02 |
| Competitive | 1:10:00 | 1:18:12 | 1:07:07 | 1:15:05 |
| Elite | 59:06 | 1:05:46 | 56:39 | 1:03:23 |
Beginner = bottom ~25% of finishers in band. Average = population median. Competitive = top ~25%. Elite = top ~5-10%.
Use the calculator with your real numbers
Drop your 5K time, bench press, deadlift, and bodyweight into the calculator and get a predicted finish time, station-by-station splits, and a peer benchmark for your level.
Open the calculator →How the 30-year-old curve works
Hyrox aging follows the same pattern as endurance running. Output stays high into the late 30s, then race-day pace starts to fall about 1% per year through the 40s, accelerating to roughly 2% per year through the 50s.
What does not follow that curve is strength. Sled push, sled pull, and wall ball times age 30-50% slower than running pace. The implication for 25-34 athletes: defend your running base. A masters athlete who keeps running 30-40 km per week often holds a competitive Hyrox time long after peers who only lift have fallen off.
Training priorities at 30
- Z2 running 2-3x/week — the single highest-leverage masters intervention.
- One weekly threshold session — keeps the lactate ceiling from collapsing.
- 2x/week strength — heavy enough to keep sled output, brief enough to recover from.
- Recovery emphasis — sleep, protein at 1.6-1.8 g/kg, and one full rest day weekly.
For a structured plan tuned to your level, the intermediate plan works for most 25-34 year-olds. If you're new to structured training, start with the beginner plan.