Sub-60 Hyrox is elite territory — typically the top 1-2% of Open Men. Hitting it requires sub-3:50/km running, 4-minute sled push, and 6-minute wall balls.
Goal time
1:00:00
Run pace required
3:45‑3:50/km
Total run time
30:50
Total station time
24:10
Race plan
Recommended station splits for Sub-60
These are the per-station target times you need to average to hit 1:00:00. 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)
3:30
Sled Push (4 × 12.5 m, 152 kg)
3:45
Sled Pull (4 × 12.5 m, 103 kg)
3:30
Burpee Broad Jumps (80 m)
5:00
Rowing (1,000 m)
3:40
Farmers Carry (200 m, 2 × 24 kg)
2:25
Sandbag Lunges (100 m, 20 kg)
4:30
Wall Balls (100 reps, 6 kg)
5:50
Hold 3:45‑3:50/km for each of the 8 × 1 km runs (3.85 min per run on average) and budget ~5:00 cumulative for the 16 transitions.
Roxzone budget
~5:00 across 16 transitions
▾
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
3:45‑3:50/km per km, 8 × 1 km runs
▾
Hold 3:45‑3:50/km for each of the 8 × 1 km runs. That's 3.85 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.
Training focus
What to build to hit Sub-60
▾
Running base: 50-70 km/week, 1 long Z2 (90 min), 1 threshold (5×1k at race pace), 2-3 easy
Sled volume: 2 sessions per week at race weight (152 kg), 4×25 m intervals
Trained athletes with sub-18 5K running, 1.5× bodyweight back squat, 100+ unbroken wall balls, and 12+ months of structured Hyrox training.
Realism check
Where Sub-60 sits in the field
▾
Sub-60 puts you within podium contention at most regional events and qualifying for the World Championship. Athletes consistently in the top 10 globally typically run 56-58 minutes.
FAQ
Common questions about Sub-60
▾
Is Sub-60 Hyrox a good time for Open Men?
Sub-60 puts you within podium contention at most regional events and qualifying for the World Championship. Athletes consistently in the top 10 globally typically run 56-58 minutes.
What running pace do I need for Sub-60 Hyrox?
You need to hold approximately 3:45‑3:50/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 30 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-60 Hyrox?
Most Open Men need 9-12 months of structured training to hit Sub-60, 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.