Every HYROX athlete wants to know where they're losing time. Is your sled push slow? Are your wall balls costing you? Is your rowing where it should be?
We analyzed 395,452 solo HYROX results from Seasons 7 and 8 to give you the definitive breakdown of how long each station takes — for men, women, and across all performance levels.
Station Times at a Glance
Here's what the average HYROX athlete spends on each station, ranked from slowest to fastest:
| Station | Average Time | Median Time |
|---|---|---|
| Wall Balls | 7:28 | 6:44 |
| Burpee Broad Jumps | 6:08 | 5:42 |
| Sled Pull | 5:41 | 5:18 |
| Sandbag Lunges | 5:34 | 5:11 |
| Rowing | 5:06 | 5:01 |
| SkiErg | 4:46 | 4:42 |
| Sled Push | 3:15 | 3:01 |
| Farmers Carry | 2:22 | 2:12 |
Key Takeaway
Wall balls is the single most time-consuming station, averaging 7:28 — more than three times longer than farmers carry. If you're looking for the biggest time savings, wall balls and burpee broad jumps are where most athletes lose the most time.
Detailed Station Breakdown: Men
| Station | Top 10% | Top 25% | Median | Bottom 25% | Bottom 10% |
|---|---|---|---|---|---|
| SkiErg | 4:06 | 4:16 | 4:29 | 4:45 | 5:03 |
| Sled Push | 2:15 | 2:35 | 3:04 | 3:43 | 4:34 |
| Sled Pull | 3:42 | 4:15 | 5:03 | 6:10 | 7:35 |
| Burpee Broad Jumps | 3:38 | 4:22 | 5:22 | 6:41 | 8:16 |
| Rowing | 4:21 | 4:33 | 4:49 | 5:09 | 5:33 |
| Farmers Carry | 1:37 | 1:50 | 2:09 | 2:36 | 3:10 |
| Sandbag Lunges | 3:48 | 4:23 | 5:13 | 6:19 | 7:47 |
| Wall Balls | 4:45 | 5:35 | 6:52 | 8:43 | 11:13 |
Detailed Station Breakdown: Women
| Station | Top 10% | Top 25% | Median | Bottom 25% | Bottom 10% |
|---|---|---|---|---|---|
| SkiErg | 4:41 | 4:54 | 5:11 | 5:31 | 5:53 |
| Sled Push | 2:07 | 2:28 | 2:55 | 3:32 | 4:21 |
| Sled Pull | 4:18 | 4:54 | 5:46 | 6:56 | 8:25 |
| Burpee Broad Jumps | 4:22 | 5:13 | 6:24 | 7:59 | 10:00 |
| Rowing | 4:53 | 5:07 | 5:25 | 5:48 | 6:15 |
| Farmers Carry | 1:48 | 2:00 | 2:17 | 2:44 | 3:18 |
| Sandbag Lunges | 3:45 | 4:20 | 5:07 | 6:12 | 7:37 |
| Wall Balls | 4:33 | 5:20 | 6:30 | 8:14 | 10:33 |
Women actually finish sled push and sandbag lunges slightly faster than men on average. This is because the women's weights are proportionally lighter relative to body weight — 102kg sled (vs 152kg for men) and 10kg sandbag (vs 20kg).
Where Athletes Lose the Most Time
The spread between top 10% and bottom 10% tells you which stations have the highest performance variance — and therefore the most room for improvement.
| Station | Spread (Men) | Spread (Women) |
|---|---|---|
| Wall Balls | 6:28 | 6:00 |
| Burpee Broad Jumps | 4:38 | 5:38 |
| Sled Pull | 3:53 | 4:07 |
| Sandbag Lunges | 3:59 | 3:52 |
| Sled Push | 2:19 | 2:14 |
| Farmers Carry | 1:33 | 1:30 |
| SkiErg | 0:57 | 1:12 |
| Rowing | 1:12 | 1:22 |
Key Takeaway
Wall balls has the widest performance spread — over 6 minutes between the fastest and slowest athletes. This means it's the station where technique and fitness improvements translate most directly into time savings. If you're only going to practise one station, make it wall balls.
The Machine Stations: SkiErg and Rowing
SkiErg and rowing are the most consistent stations across all athletes. The performance spread is narrow (about 1 minute between top 10% and bottom 10%), which means:
- There's a physical ceiling — you can only row or ski so fast
- Technique matters, but fitness matters more on these stations
- Small gains are possible but won't transform your total time
SkiErg
| Level | Men | Women |
|---|---|---|
| Elite (Top 10%) | Under 4:06 | Under 4:41 |
| Competitive (Top 25%) | Under 4:16 | Under 4:54 |
| Average (Median) | 4:29 | 5:11 |
Rowing
| Level | Men | Women |
|---|---|---|
| Elite (Top 10%) | Under 4:21 | Under 4:53 |
| Competitive (Top 25%) | Under 4:33 | Under 5:07 |
| Average (Median) | 4:49 | 5:25 |
For both SkiErg and rowing, the most common mistake is going too hard. These come early in the race (stations 1 and 5), and athletes who push for a fast time here often pay for it on later stations. Aim for your top-25% pace, not your top-10% pace.
The Strength Stations: Sleds, Carry, and Lunges
These stations have the widest performance variance and are where most time is won or lost.
Sled Push (50m)
| Level | Men (152kg) | Women (102kg) |
|---|---|---|
| Elite (Top 10%) | Under 2:15 | Under 2:07 |
| Competitive (Top 25%) | Under 2:35 | Under 2:28 |
| Average (Median) | 3:04 | 2:55 |
The sled push is where pure lower-body strength matters most. Technique (low body angle, driving through legs) makes a significant difference. The median time is about 3 minutes — but elite athletes finish in half that.
Sled Pull (50m)
| Level | Men (103kg) | Women (78kg) |
|---|---|---|
| Elite (Top 10%) | Under 3:42 | Under 4:18 |
| Competitive (Top 25%) | Under 4:15 | Under 4:54 |
| Average (Median) | 5:03 | 5:46 |
Sled pull takes nearly twice as long as sled push for most athletes. Grip strength and technique (hand-over-hand pulling rhythm) are the key differentiators.
Farmers Carry (200m)
| Level | Men (2×24kg) | Women (2×16kg) |
|---|---|---|
| Elite (Top 10%) | Under 1:37 | Under 1:48 |
| Competitive (Top 25%) | Under 1:50 | Under 2:00 |
| Average (Median) | 2:09 | 2:17 |
The fastest station overall. Grip endurance is the limiting factor — most athletes can carry the weight, but maintaining speed for 200m without dropping is the challenge.
Sandbag Lunges (100m)
| Level | Men (20kg) | Women (10kg) |
|---|---|---|
| Elite (Top 10%) | Under 3:48 | Under 3:45 |
| Competitive (Top 25%) | Under 4:23 | Under 4:20 |
| Average (Median) | 5:13 | 5:07 |
Coming after 7 running legs and 6 previous stations, lunges are a quad-destroying test of accumulated fatigue. Women's times are nearly identical to men's here because the relative load difference is proportionally larger.
The Bodyweight Stations: Burpees and Wall Balls
These two stations are the most feared — and the data shows why.
Burpee Broad Jumps (80m)
| Level | Men | Women |
|---|---|---|
| Elite (Top 10%) | Under 3:38 | Under 4:22 |
| Competitive (Top 25%) | Under 4:22 | Under 5:13 |
| Average (Median) | 5:22 | 6:24 |
The gender gap is largest here. Upper-body power and explosiveness favour male athletes. The key to fast burpees is rhythm — finding a sustainable pace rather than going all-out and burning out after 40m.
Wall Balls (Men: 75 reps, 6kg @ 3m / Women: 75 reps, 4kg @ 2.7m)
| Level | Men | Women |
|---|---|---|
| Elite (Top 10%) | Under 4:45 | Under 4:33 |
| Competitive (Top 25%) | Under 5:35 | Under 5:20 |
| Average (Median) | 6:52 | 6:30 |
Wall balls is the final station — and the longest. Women are actually faster than men on average here, partly because of the lighter ball and lower target. This station rewards muscular endurance above all else. Breaking it into sets (e.g., 15-15-15-15-15) is faster for most athletes than trying to go unbroken and failing at rep 40.
Running Splits: How Athletes Slow Down
Running connects every station. Here's how the average athlete's 1km run time degrades across the race:
| Run Leg | Men Average | Women Average | After Station |
|---|---|---|---|
| Run 1 | 4:39 | 5:14 | Start |
| Run 2 | 4:55 | 5:33 | After SkiErg |
| Run 3 | 5:20 | 5:50 | After Sled Push |
| Run 4 | 5:19 | 5:52 | After Sled Pull |
| Run 5 | 5:30 | 6:02 | After Burpees |
| Run 6 | 5:22 | 5:57 | After Rowing |
| Run 7 | 5:23 | 5:56 | After Farmers Carry |
| Run 8 | 6:10 | 6:38 | After Lunges (to finish) |
The average athlete loses about 1:30/km from their first run to their last. Run 8 — the final leg after sandbag lunges — is the slowest by far, averaging over a minute slower than run 1.
The data shows most athletes go out too fast on Run 1. Elite athletes start more conservatively and maintain a more even pace across all 8 runs. If your Run 1 is more than 30 seconds faster than your Run 4, you're probably going out too hard.
How to Use This Data
Step 1: Compare your station times to the tables above. Identify which stations are weaker relative to your overall finish time.
Step 2: Focus training on your weakest stations. The stations with the widest performance spread (wall balls, burpees, sled pull) offer the most room for improvement.
Step 3: Don't neglect transitions. The average athlete spends 7–8 minutes total in the roxzone. Practising quick transitions between running and stations can save 2–3 minutes easily.
Key Takeaway
The data is clear: wall balls and burpee broad jumps are where most time is lost. If you want to improve your HYROX time, start there. A focused 6-week training block on these two stations alone can save 3–5 minutes off your total time.
Data based on 395,452 solo HYROX results from Seasons 7 and 8, sourced via the pyrox-client race results database. All times include only Open and Pro individual athletes.