Sub-65 Open Women is top 3-5% — podium-level at most regional events. Requires 4:25/km running pace across all 8 km.
Goal time
1:05:00
Run pace required
4:25/km
Total run time
35:30
Total station time
24:30
Race plan
Recommended station splits for Sub-65
These are the per-station target times you need to average to hit 1:05:00. 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)
3:55
Sled Push (4 × 12.5 m, 102 kg)
4:30
Sled Pull (4 × 12.5 m, 78 kg)
3:45
Burpee Broad Jumps (80 m)
6:00
Rowing (1,000 m)
4:05
Farmers Carry (200 m, 2 × 16 kg)
2:45
Sandbag Lunges (100 m, 10 kg)
5:15
Wall Balls (100 reps, 4 kg)
7:00
Hold 4:25/km for each of the 8 × 1 km runs (4.44 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
4:25/km per km, 8 × 1 km runs
▾
Hold 4:25/km for each of the 8 × 1 km runs. That's 4.44 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.
Strong athlete with sub-20 5K, 100 wall balls broken into two sets at 4 kg, 9-12 months of structured training.
Realism check
Where Sub-65 sits in the field
▾
Sub-65 is top-5% Open Women — podium at most regional events. Strong Pro-qualifying territory.
FAQ
Common questions about Sub-65
▾
Is Sub-65 Hyrox a good time for Open Women?
Sub-65 is top-5% Open Women — podium at most regional events. Strong Pro-qualifying territory.
What running pace do I need for Sub-65 Hyrox?
You need to hold approximately 4:25/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 35 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-65 Hyrox?
Most Open Women need 9-12 months of structured training to hit Sub-65, 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.