If you've just finished your first HYROX race—or you're training for one—you're probably wondering: "Is my time actually good?"
The answer depends on your age, gender, and division. A 1:30:00 finish might be world-class for a 55-year-old woman but average for a 25-year-old male athlete.
We analyzed over 10,000 HYROX race results to give you real benchmarks—not aspirational guesses, but actual data from real athletes.
Quick Benchmarks
Here's what most people want to know upfront:
Men (Open/Individual)
- Beginner: 1:40:00 - 1:54:00
- Intermediate: 1:25:00 - 1:40:00
- Advanced: 1:15:00 - 1:25:00
- Elite: Under 1:15:00
Women (Open/Individual)
- Beginner: 1:54:00 - 2:12:00
- Intermediate: 1:37:00 - 1:54:00
- Advanced: 1:24:00 - 1:37:00
- Elite: Under 1:24:00
Age matters significantly! A 1:24:00 finish for a 55-year-old man is elite (top 10%), while it's advanced for a 25-year-old. Keep reading for detailed breakdowns by age group.
What Defines a "Good" HYROX Time?
We use percentile rankings based on actual race data:
- Beginner (40th-60th percentile): You finished! That's an achievement. You're faster than 40% of participants.
- Intermediate (60th-70th percentile): Solid performance. You've trained consistently and know the stations. Top 40% of all finishers.
- Advanced (70th-90th percentile): Competitive athlete. You're targeting podium spots at local races. Top 30% of all finishers.
- Elite (90th+ percentile): Top 10%. You're in contention for age group wins and regional podiums.
Detailed Benchmarks by Age & Gender
Men's Open Division
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 18-24 | 1:47:00 | 1:34:00 | 1:23:00 | 1:12:00 |
| 25-29 | 1:47:00 | 1:34:00 | 1:21:00 | 1:13:00 |
| 30-34 | 1:55:00 | 1:42:00 | 1:25:00 | 1:15:00 |
| 35-39 | 1:56:00 | 1:38:00 | 1:24:00 | 1:14:00 |
| 40-44 | 1:58:00 | 1:44:00 | 1:31:00 | 1:22:00 |
| 45-49 | 1:54:00 | 1:44:00 | 1:29:00 | 1:19:00 |
| 50-54 | 1:58:00 | 1:47:00 | 1:33:00 | 1:21:00 |
| 55-59 | 2:05:00 | 1:52:00 | 1:36:00 | 1:24:00 |
| 60+ | 2:30:00 | 1:53:00 | 1:41:00 | 1:28:00 |
Women's Open Division
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 18-24 | 1:57:00 | 1:45:00 | 1:33:00 | 1:25:00 |
| 25-29 | 2:06:00 | 1:54:00 | 1:34:00 | 1:20:00 |
| 30-34 | 2:14:00 | 1:56:00 | 1:35:00 | 1:23:00 |
| 35-39 | 2:15:00 | 1:57:00 | 1:38:00 | 1:28:00 |
| 40-44 | 2:15:00 | 1:54:00 | 1:39:00 | 1:26:00 |
| 45-49 | 2:16:00 | 1:59:00 | 1:40:00 | 1:29:00 |
| 50-54 | 2:24:00 | 1:55:00 | 1:43:00 | 1:26:00 |
| 55-59 | 1:55:00 | 1:46:00 | 1:38:00 | 1:26:00 |
| 60+ | 2:21:00 | 1:58:00 | 1:50:00 | 1:41:00 |
How HYROX Times Compare to Other Sports
Athletes often ask: "I run a 20-minute 5K—what HYROX time should I expect?"
Key Takeaway
HYROX is fundamentally different from pure running or CrossFit. Your 5K PR won't directly predict your HYROX time. The strength stations level the playing field between runners and strength athletes.
Common Athlete Profiles
The Runner
- 5K: 18-20 min
- Strength training: Minimal
- Expected HYROX: 1:30-1:40 (men), 1:50-2:00 (women)
- Bottleneck: Sled push (152kg/102kg), sled pull, wall balls
The CrossFitter
- 5K: 22-24 min
- CrossFit: 3+ years
- Expected HYROX: 1:25-1:35 (men), 1:40-1:50 (women)
- Bottleneck: Running endurance, pacing the 8km
The Balanced Athlete
- 5K: 20-22 min
- Strength training: 2-3x/week
- Expected HYROX: 1:20-1:30 (men), 1:35-1:45 (women)
- Advantage: No major weaknesses
Pure runners often overestimate their HYROX performance by 10-15 minutes, while CrossFitters underestimate theirs by 5-10 minutes. Train both equally for best results.
What Makes an Elite HYROX Time?
Breaking into elite territory (sub-1:15 men, sub-1:24 women) requires four key elements:
Sub-5:00/km Running Pace
Elite athletes average 4:30-4:50/km across all 8km of running, even when fatigued from stations.
Station Efficiency
| Station | Elite Time (Men) | Elite Time (Women) |
|---|---|---|
| SkiErg (1000m) | 3:50-4:20 | 4:30-5:00 |
| Sled Push (152kg/102kg) | 2:50-3:26 | 2:50-3:25 |
| Sled Pull (103kg/78kg) | 3:50-4:37 | 4:15-4:59 |
| Burpee Broad Jumps | 4:00-4:37 | 5:15-5:57 |
| Row (1000m) | 4:00-4:33 | 4:45-5:11 |
| Farmers Carry (48kg/32kg) | 1:45-1:59 | 2:00-2:15 |
| Lunges (20kg/10kg) | 3:50-4:24 | 4:00-4:30 |
| Wall Balls (100 reps) | 5:30-6:04 | 5:20-5:53 |
One bad station can cost you 5-10 minutes. Elite athletes have NO stations slower than 80th percentile—they're well-rounded, not specialists.
Minimal RoxZone Time
Elite athletes average 4-5 minutes total RoxZone time. Intermediate athletes average 7-8.5 minutes, while beginners may take 9-12 minutes or more.
RoxZone includes:
- Running from finish line to station
- Running from station to next start line
- Brief mental prep and equipment setup
Mental Toughness
The ability to maintain pace when everything hurts. Elite athletes don't slow down—they manage discomfort better.
How to Improve Your HYROX Time
Based on your current level:
Beginners (1:40-2:10)
Focus: Finish strong, build base fitness
Training priorities:
- Run 3-4x per week at conversational pace
- Practice all 8 stations 1x per week
- Focus on technique before speed
Don't worry about speed yet. Learn proper form on all stations—especially sled push/pull technique with the heavy weights (152kg/103kg for men, 102kg/78kg for women).
Intermediate (1:25-1:40 / 1:37-1:54)
Focus: Identify weak stations, improve pacing
Training priorities:
- Track your split times—find your slowest 2 stations
- Add 1-2 specific station workouts per week
- Practice negative splitting (running faster as race progresses)
Example weakness work:
- Slow at sled push? Add 2x/week heavy sled work
- Slow at wall balls? Practice 100-rep sets 2x/week
Advanced (1:15-1:25 / 1:24-1:37)
Focus: Fine-tune pacing, maximize efficiency
Training priorities:
- Interval training 2x per week (tempo runs, VO2 max)
- Station-specific drills 2-3x per week at race weight
- Practice race-pace RoxZone transitions (sprint between stations)
- Mental toughness training (running under fatigue)
Elite (under 1:15 / 1:24)
Focus: Marginal gains, competition strategy
Training priorities:
- Periodized training blocks (build, peak, taper)
- Race simulation workouts every 2-3 weeks
- Video analysis of technique on all stations
- Strategic pacing per course (elevation, heat, competition)
Realistic Time Improvement Expectations
Most athletes improve 15-25% from their first to second race simply by understanding pacing, knowing the stations, and better race-day nutrition.
First year: 15-25% improvement
Year 2-3: 5-10% annual improvement with consistent training
Plateau: Most athletes plateau after 3-5 years unless they significantly change training
Example Progression (Male, 30-34):
- First race: 1:55:00 (beginner)
- 6 months later: 1:40:00 (intermediate) → 13% improvement
- 1 year later: 1:25:00 (advanced) → 15% improvement
- 2 years later: 1:15:00 (elite) → 12% improvement
- 3+ years: 1:10-1:14 (peak elite performance)
Station Benchmarks: Where Are You Losing Time?
Here's what "good" looks like for each station (Men / Women, Intermediate level):
| Station | Intermediate (M/W) | Advanced (M/W) |
|---|---|---|
| SkiErg | 4:27 / 5:11 | 4:20 / 5:00 |
| Sled Push | 3:41 / 3:42 | 3:26 / 3:25 |
| Sled Pull | 5:06 / 5:34 | 4:37 / 4:59 |
| Burpee Broad Jumps | 5:19 / 6:50 | 4:37 / 5:57 |
| Row | 4:44 / 5:24 | 4:33 / 5:11 |
| Farmers Carry | 2:10 / 2:25 | 1:59 / 2:15 |
| Lunges | 4:56 / 5:01 | 4:24 / 4:30 |
| Wall Balls | 7:01 / 6:51 | 6:04 / 5:53 |
If any of your stations are slower than the "Intermediate" column, that's your biggest opportunity for improvement. Focus 50% of your training on your weakest 2 stations.
Your Next Steps
Now that you know where you stand:
- Log your last race splits — Find your weak stations
- Set a realistic goal — Aim for 1 category improvement (Beginner → Intermediate)
- Train specifically — Dedicate 2x per week to your weakest station
- Track progress — Retest stations every 4-6 weeks
Key Takeaway
A "good" HYROX time is relative to your age, gender, and training background. Focus on improving YOUR time, not comparing yourself to elites. Every PR is worth celebrating.
FAQs
Q: What's the average HYROX finish time?
A: Men average around 1:40:00, women average around 1:54:00 across all age groups and divisions. The median (50th percentile) is slightly faster at 1:33-1:38 for men and 1:47-1:52 for women.
Q: Is sub 1:30 good for a first race?
A: Absolutely! Sub 1:30 for men puts you in the advanced category (top 30%). For women, sub 1:45 is also advanced level.
Q: How long does it take to go from beginner to elite?
A: Most athletes need 3-5 years of consistent, structured training. Expect 10-20% annual improvement in your first 2 years.
Q: Do pros use different weights?
A: No. Pro and Open athletes use the same weights (152kg sled push for men, 102kg for women). Only age group 60+ uses modified weights.
Q: Why are the sleds so heavy?
A: HYROX uses 152kg (men) and 102kg (women) for sled push to test strength-endurance. The heavy sleds separate pure runners from hybrid athletes.
Conclusion
Your best time is one you're proud of. Whether you're chasing a PR, trying to beat a friend, or just finishing your first race—every HYROX time represents hours of hard work.
Use these benchmarks to set realistic goals and train smarter, not to judge your worth as an athlete.
Ready to level up? Check out our First HYROX Race Guide or explore station-specific training tips.