Sub-100 Hyrox is the typical first-time finish for casual gym members. A realistic, achievable target for absolute first-timers.
Goal time
1:40:00
Run pace required
5:45/km
Total run time
50:00
Total station time
45:00
Race plan
Recommended station splits for Sub-100
These are the per-station target times you need to average to hit 1:40:00. Slow on one? Make it up on running or another station. Faster on one? Bank time for fatigue later.
Station
Target time
Ski Erg (1,000 m)
5:30
Sled Push (4 × 12.5 m, 152 kg)
6:30
Sled Pull (4 × 12.5 m, 103 kg)
5:45
Burpee Broad Jumps (80 m)
9:30
Rowing (1,000 m)
5:45
Farmers Carry (200 m, 2 × 24 kg)
4:20
Sandbag Lunges (100 m, 20 kg)
8:30
Wall Balls (100 reps, 6 kg)
10:50
Hold 5:45/km for each of the 8 × 1 km runs (6.25 min per run on average) and budget ~5:00 cumulative for the 16 transitions.
Roxzone budget
~5:00 across 16 transitions
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Allow approximately 5:00 cumulative across the 16 transitions (run-to-station and station-to-run). This is one of the biggest hidden time costs in a Hyrox — practising clean, efficient transitions in training is worth 30–60 seconds on race day.
Running splits
5:45/km per km, 8 × 1 km runs
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Hold 5:45/km for each of the 8 × 1 km runs. That's 6.25 minutes per run on average. Don't surge in run 1 — bank patience instead. The runs after the sled push and burpee broad jumps will feel the hardest; trust the pace and let your legs come back over the next 200–300 m.
Active gym member with 5K under 28 minutes, comfortable doing 50 wall balls broken, 8-12 weeks of focused prep.
Realism check
Where Sub-100 sits in the field
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Sub-100 is the most common first-time goal. Pacing matters more than raw fitness — go out at 5:45/km, walk slowly through stations, and don't blow up.
FAQ
Common questions about Sub-100
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Is Sub-100 Hyrox a good time for Open Men?
Sub-100 is the most common first-time goal. Pacing matters more than raw fitness — go out at 5:45/km, walk slowly through stations, and don't blow up.
What running pace do I need for Sub-100 Hyrox?
You need to hold approximately 5:45/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 50 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-100 Hyrox?
Most Open Men need 8-16 weeks to hit Sub-100, depending on starting fitness. The biggest variables are running base and sled push capacity.
These splits are average-athlete projections. Your real splits will skew based on your strengths — fast runners can give back time on stations; strong lifters can give back time on running. Plug in your 5 km, bench and deadlift to see how your prediction compares.