Sub-90 Hyrox is the top 20-25% of Open Women — a strong amateur target. Achievable with 6-9 months of focused training.
Goal time
1:30:00
Run pace required
5:00/km
Total run time
42:00
Total station time
43:00
Race plan
Recommended station splits for Sub-90
These are the per-station target times you need to average to hit 1:30:00. 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)
4:45
Sled Push (4 × 12.5 m, 102 kg)
5:30
Sled Pull (4 × 12.5 m, 78 kg)
4:30
Burpee Broad Jumps (80 m)
7:30
Rowing (1,000 m)
4:50
Farmers Carry (200 m, 2 × 16 kg)
3:30
Sandbag Lunges (100 m, 10 kg)
6:45
Wall Balls (100 reps, 4 kg)
8:45
Hold 5:00/km for each of the 8 × 1 km runs (5.25 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
5:00/km per km, 8 × 1 km runs
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Hold 5:00/km for each of the 8 × 1 km runs. That's 5.25 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-23 5K, comfortable doing 100 wall balls broken, 6-9 months of Hyrox-specific training.
Realism check
Where Sub-90 sits in the field
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Sub-90 is the entry to competitive Open Women territory. Top 25-30 at regional events, age-group competitive in 35+ brackets.
FAQ
Common questions about Sub-90
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Is Sub-90 Hyrox a good time for Open Women?
Sub-90 is the entry to competitive Open Women territory. Top 25-30 at regional events, age-group competitive in 35+ brackets.
What running pace do I need for Sub-90 Hyrox?
You need to hold approximately 5:00/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 42 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-90 Hyrox?
Most Open Women need 8-16 weeks to hit Sub-90, 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.