What is a good Hyrox time for Open Women aged 30–34?

For Open Women women aged 30–34, a good Hyrox time is anything under 1:18:47. The average finish in this division and age group sits around 1:25:38, while a top-10% time is roughly 1:13:39 and a podium finish usually requires going under 1:10:13.

What is the average Hyrox time for Open Women aged 30–34?

The average Hyrox finish for Open Women women aged 30–34 is approximately 1:25:38. This is based on aggregated medians across the 2024-2025 racing seasons. A first-time racer with a sensible 8-12 week prep typically finishes between 1:25:38 and 1:35:55.

How much of Hyrox time is running vs stations?

In this group, running accounts for about 45:36 at a pace of roughly 5:42/km, while the eight stations plus transitions total 40:02. Running is usually where races are won or lost for athletes over 40.

How do I improve my Hyrox finish time fastest?

For most athletes, the biggest time gains come from improving 5k run pace (not strength). Next is grip endurance for sled pull + farmers carry. Wall balls and sled push come last — they reward specific practice rather than raw fitness.

Do I need to be in the Pro division to be competitive at age 30–34?

No. The Open division is the standard competitive class and hosts World Championship qualifiers in every age group. Pro is heavier weights and suits athletes who already break the 70-minute mark in Open.

What's a Good Hyrox Time for Open Women 30–34?

For Open Women women aged 30–34, the typical Hyrox finish time is approximately 1:25:38. A good time in this group is anything under 1:18:47. A top-10% performance lands around 1:13:39, and a podium finish usually requires going under 1:10:13. First-time racers with 8-12 weeks of focused prep typically come in between 1:25:38 and 1:35:55.

Average vs good vs podium times for Open Women 30–34

Hyrox publishes leaderboards but no public "what's a good time" benchmark. The table below maps every tier from beginner to podium so you know exactly where you sit.

Tier	Finish time	Profile
Podium / Top 3	1:10:13	Elite
Top 10%	1:13:39	Competitive
Good	1:18:47	Fast amateur
Average	1:25:38	Median finisher
Beginner	1:35:55	First-timer / sub-3 month prep

Per-station splits to hit 1:25:38

Use these splits as your pacing checklist during the race. If you hit them within ±10 seconds per station, you're on track for the average finish.

Station	Target time	Technique
SkiErg 1,000m	5:13	Guide
Sled Push 50m	3:32	Guide
Sled Pull 50m	3:56	Guide
Burpee Broad Jumps 80m	6:29	Guide
Row 1,000m	4:49	Guide
Farmers Carry 200m	2:28	Guide
Sandbag Lunges 100m	4:55	Guide
Wall Balls (100 reps)	6:18	Guide

Pacing plan for race day

These are the checkpoints you should mentally tick off. Miss any two of them by more than 30 seconds and you're on pace for a 1:32:29+ finish instead.

SkiErg: 5:13
First Run (1km): 5:42
Sled Push: 3:32
Sled Pull: 3:56
Burpee Broad Jumps: 6:29
Row 1,000m: 4:49
Farmers Carry: 2:28
Sandbag Lunges: 4:55
Wall Balls: 6:18

How to train to hit a good time for Open Women aged 30–34

Build your run to 5:42/km for a 5km time trial. Use our running programming guide.
Train sled push and sled pull with race-weight at least once per week.
Practice station-specific circuits so pacing feels familiar under fatigue.
Plan your race-day fuelling — most 10+ min losses in this time range come from underfuelling, not fitness.
If you're chasing sub-1:18:47, follow our goal-time calculator to back-solve your weekly training paces.

Ready to plan your race?

Use the Hyrox time calculator to tweak splits based on your current fitness, or browse training programs matched to your finish-time goal.