What is a Good HYROX Time?
Complete breakdown of finish times by division, skill level, and station. Find where you rank and what to aim for in your next race.
Quick Answer
Times shown for Men Open division. Women's times are typically 5-10% higher.
Times by Division
HYROX offers different divisions to match your experience level. Here's what you can expect for each:
Men Open
Women Open
Men Pro
Pro DivisionWomen Pro
Pro DivisionHYROX World Records (2024-2025)
The fastest HYROX times ever recorded. These represent the absolute pinnacle of hybrid fitness.
| Division | Athlete(s) | Time | Location |
|---|---|---|---|
| Men Pro | 🇩🇪 Alexander Roncevic | 53:15 | Hamburg 2025 |
| Women Pro | 🇬🇧 Lauren Weeks | 56:23 | Glasgow 2025 |
| Men Pro Doubles | 🇺🇸 Ryan/Fernandez | 48:31 | Miami 2025 |
| Women Pro Doubles | 🇺🇸 Toomey/Wietrzyk | 54:24 | Houston 2025 |
| Mixed Pro Doubles | 🇬🇧 Weeks/Roncevic | 49:58 | London 2024 |
Station Time Benchmarks
Breaking down your race by station helps identify strengths and weaknesses. Here are target times for each HYROX station:
| Station | Competitive | Elite | Pro |
|---|---|---|---|
| SkiErg 1000m | 3:30 - 4:00 | < 3:15 | < 3:00 |
| Sled Push 50m | 1:30 - 2:30 | < 1:15 | < 1:00 |
| Sled Pull 50m | 1:45 - 3:00 | < 1:30 | < 1:15 |
| Burpee Broad Jump 80m | 5:00 - 7:00 | < 4:30 | < 4:00 |
| Rowing 1000m | 3:30 - 4:00 | < 3:15 | < 3:00 |
| Farmers Carry 200m | 1:30 - 2:30 | < 1:15 | < 1:00 |
| Sandbag Lunges 100m | 3:00 - 5:00 | < 2:30 | < 2:00 |
| Wall Balls 100 reps | 4:00 - 6:00 | < 3:30 | < 3:00 |
Running Time Targets
Running accounts for 8km of the race (8 x 1km segments). Your running fitness is often the biggest predictor of overall finish time.
| Level | Average Pace | Total Running Time |
|---|---|---|
| Beginner | 6:00 - 7:00 /km | 48:00 - 56:00 |
| Intermediate | 5:00 - 6:00 /km | 40:00 - 48:00 |
| Competitive | 4:30 - 5:00 /km | 36:00 - 40:00 |
| Elite | 4:00 - 4:30 /km | 32:00 - 36:00 |
| Pro | 3:30 - 4:00 /km | 28:00 - 32:00 |
Plan Your Target Time
Use our HYROX Pace Calculator to break down your goal time into running splits and station targets based on your strengths.
Try the HYROX CalculatorFrequently Asked Questions
What is a good HYROX time for beginners?
For beginners, finishing a HYROX race is the primary goal. A good first-time finish is typically under 1:45:00 for men and under 1:50:00 for women in the Open division. Focus on consistent pacing and completing all stations without stopping rather than chasing a specific time.
How long does it take to train for HYROX?
Most athletes can prepare for their first HYROX in 8-12 weeks with consistent training. If you already have a running or CrossFit background, 6-8 weeks may be sufficient. For competitive times (under 1:20:00), plan for 4-6 months of dedicated hybrid training combining running and functional fitness.
What is the average HYROX finish time?
Based on 2024 race data, the average finish times are approximately 1:25:00 for Men Open and 1:35:00 for Women Open. However, these averages skew toward experienced participants. First-time finishers typically complete in 1:40:00 - 2:00:00.
How fast do HYROX pros complete the race?
Elite Pro athletes finish under 1:00:00 for men and under 1:05:00 for women. The current world records stand at 53:15 for men (Alexander Roncevic) and 56:23 for women (Lauren Weeks). These athletes maintain sub-4:00/km running pace while completing stations at maximum intensity.
What time do I need to qualify for HYROX World Championships?
For the 2024-2025 season, Pro Division qualifying standards are: Men Pro 1:05:00, Women Pro 1:12:00, Men Pro Doubles 58:00, Women Pro Doubles 1:04:00, and Mixed Pro Doubles 1:00:00. Top finishers from Open divisions at qualifying races also earn spots.
Get personalized training tips and race strategy advice.
Just did my first HYROX in Düsseldorf last weekend and had zero idea what a good time would be going in. Finished at 1:42 which apparently puts me somewhere in the middle based on these averages. The wall balls absolutely destroyed me -- lost like 8 minutes there alone. SkiErg was fine though. Would've been helpful to see a station-by-station breakdown if that data exists anywhere.
1:42 for a first race is solid Hannah! Which station was the hardest for you besides wall balls? For me the lunges are always the sneaky time killer -- they don't feel that bad in the moment but the cumulative fatigue really adds up by station 6-7.
Done 4 HYROX events now and the thing that improved my time the most wasn't running faster -- it was getting faster at transitions and not dying on the sled push. My first race I went way too hard on the first 1km run and paid for it the entire second half. Learning to pace the runs at like 80% effort and save energy for the functional stations is how I dropped from 1:35 to 1:18.