Sub-90 Hyrox is the median Open Men finish time — the canonical 'good first Hyrox' goal for fit recreational athletes.
Goal time
1:30:00
Run pace required
5:15/km
Total run time
45:00
Total station time
40:00
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)
5:00
Sled Push (4 × 12.5 m, 152 kg)
5:30
Sled Pull (4 × 12.5 m, 103 kg)
5:00
Burpee Broad Jumps (80 m)
8:00
Rowing (1,000 m)
5:15
Farmers Carry (200 m, 2 × 24 kg)
3:50
Sandbag Lunges (100 m, 20 kg)
7:30
Wall Balls (100 reps, 6 kg)
9:30
Hold 5:15/km for each of the 8 × 1 km runs (5.63 min per run on average) and budget ~5:00 cumulative for the 16 transitions.
Roxzone budget
~5:00 across 16 transitions
▾
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
5:15/km per km, 8 × 1 km runs
▾
Hold 5:15/km for each of the 8 × 1 km runs. That's 5.63 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.
First-time or second-time Hyrox racer with regular gym training, 5K under 25 minutes, 8-12 weeks of Hyrox-specific prep.
Realism check
Where Sub-90 sits in the field
▾
Sub-90 is the median Open Men time globally and the goal most first-timers chase. Hitting it on race #1 with 12 weeks of prep is realistic for most fit athletes.
FAQ
Common questions about Sub-90
▾
Is Sub-90 Hyrox a good time for Open Men?
Sub-90 is the median Open Men time globally and the goal most first-timers chase. Hitting it on race #1 with 12 weeks of prep is realistic for most fit athletes.
What running pace do I need for Sub-90 Hyrox?
You need to hold approximately 5:15/km for the 8 km of running across all 8 runs. Total running time at this pace is roughly 45 minutes — this is the largest single time component of the race.
How long does it take to train for Sub-90 Hyrox?
Most Open Men 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.