What's a Good Hyrox Time?

Understanding Hyrox Times

Your Hyrox time is the total duration from start to finish, including all 8km of running, all 8 workout stations, and all transitions. Here’s how to interpret your time and set realistic goals.

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Overall Time Benchmarks

Men’s Open

Level	Time	% of Field	What it means
World Class	under 0:58	Top 0.1%	Elite athletes, sponsored pros
Elite	0:58–1:05	Top 1–5%	Serious competitors, years of training
Advanced	1:05–1:15	Top 5–15%	Strong all-round fitness
Competitive	1:15–1:25	Top 15–25%	Well-trained recreational athletes
Average	1:25–1:40	Middle 50%	Solid race — most finishers land here
Beginner	1:40–2:00	Bottom 25%	Completing the race is the win
Finisher	2:00+	—	Every finisher is a winner

Women’s Open

Level	Time	% of Field	What it means
World Class	under 1:08	Top 0.1%	Elite female athletes
Elite	1:08–1:15	Top 1–5%	Dedicated competitors
Advanced	1:15–1:25	Top 5–15%	Strong fitness background
Competitive	1:25–1:35	Top 15–25%	Consistent training
Average	1:35–1:50	Middle 50%	Middle of the pack
Beginner	1:50–2:10	Bottom 25%	Great first attempt
Finisher	2:10+	—	You finished — be proud

Pro Division

Level	Men’s Pro	Women’s Pro
World Class	under 1:02	under 1:10
Elite	1:02–1:10	1:10–1:20
Advanced	1:10–1:25	1:20–1:35
Average	1:25–1:50	1:35–2:00

Pro weights are significantly heavier. A 1:20 in Pro is roughly equivalent to a 1:08 in Open.

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Full Station-by-Station Benchmarks

These tables break down what you should target at each station — and across the entire race — based on your fitness level. Use them to identify your weak spots and set specific goals.

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Time Breakdown: Where Do the Minutes Go?

Understanding the split between running, stations, and transitions helps you know where to focus your training.

Elite Men’s Open (1:05 total)

Component	Time	% of Total
8×1km Running	31:00	48%
8 Stations Combined	20:25	31%
Transitions	3:00	5%
Total	~1:05	—

Average Men’s Open (1:35 total)

Component	Time	% of Total
8×1km Running	42:00	44%
8 Stations Combined	34:15	36%
Transitions	8:00	8%
Total	~1:35	—

Beginner Men’s Open (1:55 total)

Component	Time	% of Total
8×1km Running	48:00	42%
8 Stations Combined	46:05	40%
Transitions	12:00	10%
Total	~1:55	—

Key insight: As you get faster, running stays roughly the same percentage (~45%) but station times compress dramatically. The biggest gains come from: (1) improving your weakest stations, and (2) minimizing transition time.

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The Biggest Time Gaps by Station

Where does an elite athlete gain the most over a beginner? These are the stations with the highest variance:

Station	Elite (M)	Beginner (M)	Gap
Burpee Broad Jumps	3:00	7:30	4:30
Sandbag Lunges	3:00	7:00	4:00
Wall Balls	3:15	7:00	3:45
Farmers Carry	1:50	5:00	3:10
Sled Push	1:20	4:15	2:55
Sled Pull	1:20	4:15	2:55
SkiErg	3:20	5:45	2:25
Rowing	3:20	5:20	2:00

Takeaway: Burpee broad jumps and sandbag lunges offer the largest improvement potential. If you’re looking to drop time, these are where to focus first.

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Running Pace Benchmarks

Your 1km split pace between stations is the other half of the equation:

Level	Pace per 1km	Total 8km	What it feels like
Elite	3:50–4:00	31:00	Hard but controlled — maintaining form under fatigue
Competitive	4:15–4:30	36:00	Challenging — holding a strong tempo
Average	5:00–5:15	42:00	Moderate — able to talk in short sentences
Beginner	5:45–6:15	48:00	Steady jog — focusing on completion

Most people slow down across the 8 segments. Expect your last 2–3 runs to be 10–20 seconds slower per km than your first.

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Age Group Adjustments

Times naturally vary by age. As a rough guide, add these adjustments to the Open benchmarks:

Age Group	Adjustment
16–24	-2 to -5 min (younger athletes often faster)
25–34	Baseline (benchmarks above)
35–39	+2 to +5 min
40–44	+5 to +10 min
45–49	+8 to +15 min
50–54	+12 to +20 min
55+	+15 to +25 min

These are approximate. Many 40+ athletes outperform the “average” benchmark with dedicated training.

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How to Improve Your Time

Based on where you currently stand, here’s where to focus:

If you’re 1:40+ (Beginner)

• Priority 1: Improve running fitness — aim for 5:00/km pace for 8km
• Priority 2: Build basic strength for sled work and lunges
• Priority 3: Practice each station movement pattern
• Goal: Drop 15–25 min for your next race

If you’re 1:20–1:40 (Average)

• Priority 1: Increase running pace — target 4:30–4:45/km
• Priority 2: Improve weakest stations (usually burpee broad jumps and lunges)
• Priority 3: Practice faster transitions
• Goal: Drop 8–15 min for your next race

If you’re 1:05–1:20 (Competitive)

• Priority 1: Sharpen running speed — target 4:00–4:15/km
• Priority 2: Maximize strength-to-weight ratio for heavy stations
• Priority 3: Optimize pacing strategy across the full race
• Goal: Drop 3–8 min for your next race

If you’re under 1:05 (Elite)

• Priority 1: Run sub-4:00/km across all 8 segments
• Priority 2: Minimize every station to near-minimum times
• Priority 3: Perfect transitions — aim for under 5 seconds each
• Goal: Every second counts — marginal gains across all 8 rounds

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Tracking Your Progress

The best part of Hyrox’s standardized format is trackability. After each race:

1. Download your full split times from the Hyrox app
2. Identify your weakest stations and slowest runs
3. Compare against the benchmark tables above
4. Set specific time targets for your next race

A realistic improvement for repeat racers is 5–15 minutes between your first and second Hyrox, assuming dedicated training.

Ready to shave minutes off your time? Check out our Training Programs.