Sub-75 Hyrox is the top 20% of Open Men — a well-trained amateur with a strong base in both running and strength. The classic Hyrox club benchmark.
Goal time
1:15:00
Run pace required
4:30/km
Total run time
37:50
Total station time
32:10
Race plan
Recommended station splits for Sub-75
These are the per-station target times you need to average to hit 1:15:00. 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)
4:15
Sled Push (4 × 12.5 m, 152 kg)
4:30
Sled Pull (4 × 12.5 m, 103 kg)
4:15
Burpee Broad Jumps (80 m)
6:30
Rowing (1,000 m)
4:25
Farmers Carry (200 m, 2 × 24 kg)
3:10
Sandbag Lunges (100 m, 20 kg)
6:00
Wall Balls (100 reps, 6 kg)
7:50
Hold 4:30/km for each of the 8 × 1 km runs (4.73 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
4:30/km per km, 8 × 1 km runs
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Hold 4:30/km for each of the 8 × 1 km runs. That's 4.73 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.
Regular gym-goer with sub-22 5K, comfortable doing 100 wall balls broken, and 4-6 months of structured Hyrox training.
Realism check
Where Sub-75 sits in the field
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Sub-75 is the entry-level competitive Hyrox time. Top 25-30 in regional events, top 100 in majors, age-group competitive in 35+ brackets.
FAQ
Common questions about Sub-75
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Is Sub-75 Hyrox a good time for Open Men?
Sub-75 is the entry-level competitive Hyrox time. Top 25-30 in regional events, top 100 in majors, age-group competitive in 35+ brackets.
What running pace do I need for Sub-75 Hyrox?
You need to hold approximately 4:30/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 37 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-75 Hyrox?
Most Open Men need 6-9 months to hit Sub-75, 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.