Hyrox Times by Level: Reference Table to Set Your Goal
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Hyrox Open time table by level with run/stations breakdown, so your race goal is realistic—not fantasy.
Your first question before a Hyrox is usually 'What's a reasonable finish time?'. These are the typical ranges by level based on public data from Hyrox Open events, split by sex, with a run/stations breakdown so you can see where your final time gets decided.
Time table by level — Hyrox Open men
| Level | Total time | Run (8 km) | 8 stations | Transitions |
|---|---|---|---|---|
| Elite (top 1 %) | 55-65 min | 32-37 min | 20-24 min | 3-4 min |
| Advanced (sub-1:15) | 65-75 min | 37-42 min | 24-28 min | 4-5 min |
| Intermediate (1:15-1:30) | 75-90 min | 42-50 min | 28-34 min | 5-6 min |
| First Hyrox | 90-110 min | 50-60 min | 34-42 min | 6-8 min |
Time table by level — Hyrox Open women
| Level | Total time | Run (8 km) | 8 stations | Transitions |
|---|---|---|---|---|
| Elite (top 1 %) | 60-70 min | 36-40 min | 21-26 min | 3-4 min |
| Advanced (sub-1:25) | 70-85 min | 40-46 min | 26-32 min | 4-5 min |
| Intermediate (1:25-1:40) | 85-100 min | 46-54 min | 32-38 min | 5-6 min |
| First Hyrox | 100-120 min | 54-66 min | 38-46 min | 6-8 min |
How to set a realistic goal
To set a reasonable goal for your first Hyrox, look at your current 5k PR:
| Your current 5k | Estimated Hyrox run (8 km) | Expected total time |
|---|---|---|
| Sub-22 min | 40-44 min | 75-90 min |
| 22-26 min | 44-50 min | 85-100 min |
| 26-30 min | 50-58 min | 95-110 min |
| +30 min | 58-68 min | 110-125 min |
Estimates are ballpark figures and assume you have the minimum strength base to not fail the stations (being able to do 50 wall balls unbroken, bodyweight squats in sets of 20 reps, etc.).
Where time is won or lost
1. Run (40-50 % of total)
It's the biggest lever. Every 10 seconds per kilometer you improve in Hyrox zone (comfortably hard pace) is 80 seconds off your total. More zone 2 volume + tempo runs is what moves the needle most.
2. Wall balls (the last one)
You arrive with accumulated fatigue from 11 km and 7 stations. The gap between 5 minutes (elite) and 12 minutes (first Hyrox) shows up here. Practice wall balls in a fatigued state, not fresh.
3. Sled push and sled pull
More technique than raw strength. Low position, arms extended, short steps. Good technique saves you 1-2 minutes compared to pushing/pulling hard without proper positioning.
4. Burpee broad jumps
The typical beginner mistake: starting at 12 reps/30 s and dying around 40 m. Sustainable target pace: 8-10 reps every 30 s, long jump but not maximal.
Breakdown by station (Open men intermediate reference, ~85 min)
| Station | Average time | % of total |
|---|---|---|
| SkiErg 1000 m | 4:30 | 5 % |
| Sled Push 50 m | 3:30 | 4 % |
| Sled Pull 50 m | 3:00 | 3.5 % |
| Burpee Broad Jumps 80 m | 5:30 | 6.5 % |
| Rowing 1000 m | 4:00 | 4.5 % |
| Farmers Carry 200 m | 1:45 | 2 % |
| Sandbag Lunges 100 m | 5:15 | 6 % |
| Wall Balls 100 reps | 6:30 | 7.5 % |
The rest (~60 %) is the 8 km run. That's why if you come from CrossFit and you're strong on stations but run 5k at 6:00/km, your Hyrox finish is far from the podium: the run eats you alive.
Pacing template for your first Hyrox
Designed for sub-1:45 (105 min). Scale proportionally to your level:
- Run: target pace 6:30/km. Resist the temptation to go out at 5:30 for the first 2 km.
- Strength stations (sled, sandbag, wall balls): sub-maximal sets. Better to pause 2 seconds to breathe and keep technique than to miss reps.
- Rowing stations (SkiErg, Rowing): controlled power, not all-out. Only go hard on the last 200 m.
- Burpees: steady pace 8 reps/30 s. No sprints.
- Wall balls: sets of 25-25-25-25 with 5 seconds between sets. Only go unbroken to 100 if you've practiced that in training.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Hyrox.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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