What Does a 90-Minute Hyrox Look Like? Station by Station

Overview

A 90-minute Hyrox is a solid benchmark — roughly the top 50 to 60 percent of Open finishers at most events. It requires consistent performance across all 8 runs and all 8 stations with no major blowups. Here is what every element needs to look like.

Run Targets

Eight runs at an average of 5:30 per km equals 44 minutes of running. That is a comfortable jogging pace for most trained athletes. The risk at 5:30 per km is starting too fast in run 1 and slipping to 6:00 to 6:30 by run 6 or 7. Aim for true even splits — treat run 1 like run 7.

Skierg Target

1000m SkiErg in 5:00 to 5:30. That is a 2:30 to 2:45 per 500m split. Achievable for most athletes with basic technique training. The common mistake is going out at 2:10 pace and dying at 600m. Settle into your sustainable rhythm within the first 10 pulls.

Sled Push Target

50m sled push in 3:00 to 4:00. Most recreational athletes with no sled background land in the 3:30 to 4:30 range their first race. Training at race weight twice per week for 8 weeks reliably gets you into the 3:00 to 3:30 window.

Sled Pull Target

50m sled pull in 3:30 to 4:30. Sit low, pull hand-over-hand with a smooth rhythm. Most grip failures happen because athletes do not train this specific pulling pattern and arrive at the race with fresh-grip expectations and fatigued-grip reality.

Burpee Jumps Target

80m burpee broad jumps in 5:30 to 7:00. That is one rep every 7 to 9 seconds. This pace feels almost too slow in training — which means you are probably pacing it correctly. Athletes targeting 90 minutes often spend 8 to 10 minutes on this station by going out too hard.

Rowing Target

1000m row at 2:10 to 2:20 per 500m equals 4:20 to 4:40. Achievable for most gym-trained athletes. Focus on consistent technique throughout — drive with legs, lean back, pull arms. Do not start faster than your target split regardless of how fresh you feel at the start of the row.

Carry Target

200m farmers carry in 3:00 to 4:00. For athletes without grip training, one planned stop at 100m is realistic and acceptable. Two stops (at 75m and 150m) are fine for a 90-minute target. Unplanned stops every 20 to 30m indicate a grip training gap that should be addressed before race day.

Lunges Target

100m lunges in 6:00 to 7:30. This is the station most athletes underestimate. At 90-minute pace you have been racing for over an hour by the time you reach lunges. Upright posture and consistent rhythm are more important than speed. Do not sprint the first 30m.

Wall Balls Target

75 reps (women) or 100 reps (men) in 7:00 to 9:00. A 20-20-20-20-20 split with 8 to 10 second rests between sets is a reliable approach. The last 20 reps will feel significantly harder than the first 20 — that is normal. Do not let the difficulty surprise you.

How To Train For It

Target 90 minutes by training all stations at race weight, even if you cannot hit the target splits yet. Completing the race without stopping is more important than speed for your first attempt. Run consistently at 5:30 per km on your training runs and build station endurance progressively over 8 to 12 weeks.