HYROX Times by Age

HYROX Times by Age: Open & Pro Benchmarks

Q: What is a good HYROX time for a 40 year old?

For a 40-44 year old man in Open division, an Intermediate time is 1:30-1:42 and Advanced is 1:18-1:30. For women in the same age group, Intermediate is 1:42-1:58 and Advanced is 1:30-1:42. These represent the 50th-75th and 75th-90th percentiles respectively.

Q: How does age affect HYROX performance?

HYROX performance typically peaks in the 25-29 age group. After 30, times increase by approximately 1.5-3% per five-year age bracket. By age 50-54, men average 11.4% slower and women 9.8% slower than peak. The decline is gradual through the 40s but accelerates after 50.

Q: What HYROX time puts me in the top 10%?

For the most common age group (25-34), the Elite threshold (top 10%) is under 1:10-1:12 for men and under 1:22-1:24 for women in Open division. In Pro division, Elite is under 54-56 minutes for men and under 1:03-1:05 for women.

Q: Is HYROX harder for older athletes?

The stations with heavy weights (Sled Push, Sled Pull, Farmers Carry) tend to favor younger, stronger athletes. However, running endurance and pacing strategy improve with experience. Many 40+ athletes outperform younger competitors through better pacing and race experience.

Q: How do HYROX Open vs Pro standards compare?

Pro division standards are approximately 25-30% faster than Open. This is partly due to heavier weights in Pro (e.g., 202kg vs 152kg sled push for men) and partly because Pro attracts more competitive athletes. Pro age groups stop at 55-59.

Where do you rank? Age-graded performance levels for Open and Pro divisions, based on 700K+ race results. Find your percentile and set your next target.

Last updated: April 2026

Quick Answer

A good HYROX time for a 35-year-old man is sub-1:25 (Intermediate level). For a 35-year-old woman, it's sub-1:40.

Beginner > 1:50 First race, just finish

Novice 1:35 - 1:50 1-2 races completed

Intermediate 1:20 - 1:35 Regular training

Advanced 1:10 - 1:20 Dedicated athlete

Times shown for Men Open 25-34 age group. Use the tool below for your specific age and division.

Find Your Level

Enter your details to see where you rank among HYROX competitors in your age group.

Gender

Division

Age Group

Your Time (h:mm)

Times by Age Group

Select your division to see age-graded standards. Times represent total race finish time.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Avg 1km Pace
16-24	> 1:47	1:35 - 1:47	1:23 - 1:35	1:12 - 1:23	< 1:12	4:15 - 4:45
25-29	> 1:45	1:34 - 1:45	1:21 - 1:34	1:10 - 1:21	< 1:10	4:00 - 4:30
30-34	> 1:48	1:35 - 1:48	1:23 - 1:35	1:12 - 1:23	< 1:12	4:10 - 4:40
35-39	> 1:50	1:38 - 1:50	1:25 - 1:38	1:14 - 1:25	< 1:14	4:15 - 4:50
40-44	> 1:55	1:42 - 1:55	1:30 - 1:42	1:18 - 1:30	< 1:18	4:25 - 5:00
45-49	> 1:58	1:44 - 1:58	1:32 - 1:44	1:20 - 1:32	< 1:20	4:35 - 5:10
50-54	> 2:02	1:48 - 2:02	1:35 - 1:48	1:23 - 1:35	< 1:23	4:45 - 5:20
55-59	> 2:10	1:52 - 2:10	1:38 - 1:52	1:26 - 1:38	< 1:26	5:00 - 5:40
60+	> 2:20	2:00 - 2:20	1:45 - 2:00	1:32 - 1:45	< 1:32	5:15 - 6:00

Age	Beginner	Novice	Intermediate	Advanced	Elite	Avg 1km Pace
16-24	> 2:05	1:50 - 2:05	1:38 - 1:50	1:25 - 1:38	< 1:25	4:45 - 5:15
25-29	> 2:06	1:52 - 2:06	1:36 - 1:52	1:22 - 1:36	< 1:22	4:40 - 5:10
30-34	> 2:08	1:52 - 2:08	1:37 - 1:52	1:24 - 1:37	< 1:24	4:45 - 5:15
35-39	> 2:12	1:55 - 2:12	1:40 - 1:55	1:28 - 1:40	< 1:28	4:55 - 5:25
40-44	> 2:15	1:58 - 2:15	1:42 - 1:58	1:30 - 1:42	< 1:30	5:00 - 5:35
45-49	> 2:20	2:02 - 2:20	1:46 - 2:02	1:32 - 1:46	< 1:32	5:10 - 5:50
50-54	> 2:28	2:08 - 2:28	1:50 - 2:08	1:36 - 1:50	< 1:36	5:20 - 6:00
55-59	> 2:35	2:15 - 2:35	1:55 - 2:15	1:40 - 1:55	< 1:40	5:35 - 6:15
60+	> 2:45	2:20 - 2:45	2:00 - 2:20	1:45 - 2:00	< 1:45	5:50 - 6:30

Age	Beginner	Novice	Intermediate	Advanced	Elite	Avg 1km Pace
16-24	> 1:20	1:10 - 1:20	1:02 - 1:10	0:56 - 1:02	< 0:56	3:20 - 3:45
25-29	> 1:18	1:08 - 1:18	1:00 - 1:08	0:54 - 1:00	< 0:54	3:15 - 3:40
30-34	> 1:20	1:10 - 1:20	1:02 - 1:10	0:56 - 1:02	< 0:56	3:20 - 3:45
35-39	> 1:23	1:12 - 1:23	1:04 - 1:12	0:58 - 1:04	< 0:58	3:25 - 3:50
40-44	> 1:26	1:15 - 1:26	1:07 - 1:15	1:00 - 1:07	< 1:00	3:30 - 3:55
45-49	> 1:30	1:18 - 1:30	1:10 - 1:18	1:03 - 1:10	< 1:03	3:40 - 4:05
50-54	> 1:35	1:22 - 1:35	1:14 - 1:22	1:06 - 1:14	< 1:06	3:50 - 4:15
55-59	> 1:40	1:28 - 1:40	1:18 - 1:28	1:10 - 1:18	< 1:10	4:00 - 4:30

Pro division age groups stop at 55-59. Athletes 60+ compete in Open division.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Avg 1km Pace
16-24	> 1:30	1:20 - 1:30	1:12 - 1:20	1:05 - 1:12	< 1:05	3:45 - 4:10
25-29	> 1:28	1:18 - 1:28	1:10 - 1:18	1:03 - 1:10	< 1:03	3:40 - 4:05
30-34	> 1:30	1:20 - 1:30	1:12 - 1:20	1:05 - 1:12	< 1:05	3:45 - 4:10
35-39	> 1:33	1:22 - 1:33	1:14 - 1:22	1:07 - 1:14	< 1:07	3:50 - 4:15
40-44	> 1:36	1:25 - 1:36	1:17 - 1:25	1:10 - 1:17	< 1:10	3:55 - 4:25
45-49	> 1:40	1:28 - 1:40	1:20 - 1:28	1:13 - 1:20	< 1:13	4:05 - 4:35
50-54	> 1:45	1:33 - 1:45	1:24 - 1:33	1:16 - 1:24	< 1:16	4:15 - 4:45
55-59	> 1:50	1:38 - 1:50	1:28 - 1:38	1:20 - 1:28	< 1:20	4:25 - 4:55

Pro division age groups stop at 55-59. Athletes 60+ compete in Open division.

Beginner Bottom 25% First race, finishing is the goal

Novice 25th-50th 1-2 races, basic hybrid training

Intermediate 50th-75th Regular training, solid pacing strategy

Advanced 75th-90th Dedicated hybrid athlete, structured training

Elite Top 10% Multi-year training, competitive podium contender

Station Weights by Division

Pro division uses heavier weights, which accounts for much of the time difference between Open and Pro standards.

Station	Distance	Men Open	Women Open	Men Pro	Women Pro
SkiErg	1,000m	—	—	—	—
Sled Push	50m	152 kg	102 kg	202 kg	152 kg
Sled Pull	50m	103 kg	78 kg	153 kg	103 kg
Burpee Broad Jump	80m	—	—	—	—
Row	1,000m	—	—	—	—
Farmers Carry	200m	2×24 kg	2×16 kg	2×32 kg	2×24 kg
Sandbag Lunges	100m	20 kg	10 kg	30 kg	20 kg
Wall Balls	100 reps	6 kg	4 kg	9 kg	6 kg

How Standards Are Calculated

These standards are derived from analysis of 700,000+ HYROX race results across the 2023-2025 seasons, synthesized from multiple data sources including HyroxDataLab, official HYROX results, and community benchmarks.

Each level represents a percentile range: Beginner (bottom 25%), Novice (25th-50th percentile), Intermediate (50th-75th), Advanced (75th-90th), and Elite (top 10%). Times are adjusted for age-group demographics and sample sizes.

Note: Published averages skew faster than true population averages because repeat racers dominate datasets. First-time finishers typically fall in the Beginner-Novice range.

Performance Decline by Age

How much slower should you expect to be compared to peak performance (25-29 age group)?

30-34

+1.5%

+1.2%

+84s / +65s

35-39

+2.7%

+2.3%

+2:10 / +1:50

40-44

+4.6%

+3.6%

+3:42 / +3:16

45-49

+8.3%

+7.0%

+6:57 / +6:17

50-54

+11.4%

+9.8%

+9:09 / +8:48

55-59

+17.2%

+14.5%

+13:49 / +12:30

60+

+22.0%

+18.5%

+17:40 / +16:00

Men Women

Frequently Asked Questions

What is a good HYROX time for a 40 year old?

For a 40-44 year old man in Open division, an Intermediate time is 1:30-1:42 and Advanced is 1:18-1:30. For women in the same age group, Intermediate is 1:42-1:58 and Advanced is 1:30-1:42. These represent the 50th-75th and 75th-90th percentiles respectively.

How does age affect HYROX performance?