Sub-80 Hyrox is elite territory for Open Women — the top 5-10% of finishers. Pro qualifying time for Open Women 25-34 is 1:16:00, putting sub-80 within reach.
Goal time
1:20:00
Run pace required
4:30/km
Total run time
37:50
Total station time
37:10
Race plan
Recommended station splits for Sub-80
These are the per-station target times you need to average to hit 1:20:00. 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, 102 kg)
5:00
Sled Pull (4 × 12.5 m, 78 kg)
4:00
Burpee Broad Jumps (80 m)
6:30
Rowing (1,000 m)
4:25
Farmers Carry (200 m, 2 × 16 kg)
3:10
Sandbag Lunges (100 m, 10 kg)
6:00
Wall Balls (100 reps, 4 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.
Strong amateur with sub-21 5K, 100+ unbroken wall balls, 12+ months of structured Hyrox training.
Realism check
Where Sub-80 sits in the field
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Sub-80 puts you within Pro qualifying range and competitive at most regional events. Top 5-10 in age groups at major events.
FAQ
Common questions about Sub-80
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Is Sub-80 Hyrox a good time for Open Women?
Sub-80 puts you within Pro qualifying range and competitive at most regional events. Top 5-10 in age groups at major events.
What running pace do I need for Sub-80 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-80 Hyrox?
Most Open Women need 6-9 months to hit Sub-80, 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.