Sub-65 Hyrox is competitive Pro qualifying territory — the published 2026 Pro qualifying time for Open Men aged 25-34 is 1:03:00. Sub-65 puts you within reach.
Goal time
1:05:00
Run pace required
4:00/km
Total run time
33:00
Total station time
27:00
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)
3:45
Sled Push (4 × 12.5 m, 152 kg)
4:00
Sled Pull (4 × 12.5 m, 103 kg)
3:45
Burpee Broad Jumps (80 m)
5:30
Rowing (1,000 m)
3:55
Farmers Carry (200 m, 2 × 24 kg)
2:40
Sandbag Lunges (100 m, 20 kg)
5:00
Wall Balls (100 reps, 6 kg)
6:30
Hold 4:00/km for each of the 8 × 1 km runs (4.13 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
4:00/km per km, 8 × 1 km runs
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Hold 4:00/km for each of the 8 × 1 km runs. That's 4.13 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.
Wall ball: 100 reps weekly, broken into 25-25-25-25 with 6 sec breaks
Compound strength: 1-2 sessions weekly
Race simulation 4-6 weeks before goal race
Athlete profile
Who hits Sub-65
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Strong amateur athlete with sub-19 5K running, 60+ unbroken wall balls, and 9-12 months of structured Hyrox training.
Realism check
Where Sub-65 sits in the field
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Sub-65 puts you in the top 5-10% of Open Men. Pro qualifying time for 25-34 is 1:03:00 — you're within reach. Top of age group at most regional events.
FAQ
Common questions about Sub-65
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Is Sub-65 Hyrox a good time for Open Men?
Sub-65 puts you in the top 5-10% of Open Men. Pro qualifying time for 25-34 is 1:03:00 — you're within reach. Top of age group at most regional events.
What running pace do I need for Sub-65 Hyrox?
You need to hold approximately 4:00/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 33 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-65 Hyrox?
Most Open Men 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.