Sub-80 Hyrox is the top 30% of Open Men — typical for serious amateur athletes after their first proper training cycle. A great 'good time' goal.
Goal time
1:20:00
Run pace required
4:45/km
Total run time
40:10
Total station time
34:50
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)
4:30
Sled Push (4 × 12.5 m, 152 kg)
4:45
Sled Pull (4 × 12.5 m, 103 kg)
4:30
Burpee Broad Jumps (80 m)
7:00
Rowing (1,000 m)
4:40
Farmers Carry (200 m, 2 × 24 kg)
3:25
Sandbag Lunges (100 m, 20 kg)
6:30
Wall Balls (100 reps, 6 kg)
8:30
Hold 4:45/km for each of the 8 × 1 km runs (5.02 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
4:45/km per km, 8 × 1 km runs
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Hold 4:45/km for each of the 8 × 1 km runs. That's 5.02 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 member, comfortable running 5 km in 22-23 minutes, completed first Hyrox in 1:25-1:35.
Realism check
Where Sub-80 sits in the field
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Sub-80 is achievable for most committed amateur athletes within 6-12 months of Hyrox-specific training. Age-group competitive in 40+ brackets.
FAQ
Common questions about Sub-80
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Is Sub-80 Hyrox a good time for Open Men?
Sub-80 is achievable for most committed amateur athletes within 6-12 months of Hyrox-specific training. Age-group competitive in 40+ brackets.
What running pace do I need for Sub-80 Hyrox?
You need to hold approximately 4:45/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 40 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-80 Hyrox?
Most Open Men 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.