What Is a Good Hyrox Time? Benchmarks for Every Level

Approximate Open Men benchmarks at major international events:

• Under 60 minutes: elite, top 3 to 5 percent of the field
• 60 to 70 minutes: competitive, top 15 to 20 percent
• 70 to 80 minutes: above average, top 25 to 30 percent
• 80 to 90 minutes: solid trained athlete with race-specific preparation
• 90 to 100 minutes: most common range for experienced recreational athletes
• 100 to 120 minutes: completely normal for first-timers and athletes newer to the format

These benchmarks shift by event city. Major international events draw faster fields than regional or newer city events.

Approximate Open Women benchmarks:

• Under 75 minutes: elite, top 5 percent
• 75 to 90 minutes: competitive, top 15 to 20 percent
• 90 to 100 minutes: above average
• 100 to 115 minutes: solid trained athlete
• 115 to 130 minutes: most common range for recreational athletes
• 130 minutes or more: completely normal for first-timers and athletes over 50

Pro division is a different competitive environment. Pro Men podium finishes range from 55 to 62 minutes. Pro Women podium finishes range from 65 to 75 minutes. The slowest finisher in a Pro field typically still finishes under 80 minutes. If your Open training simulations are consistently above 75 minutes, do not enter Pro. The competitive experience will not be useful and your ranking data will not be meaningful to your training goals.

Do not set a time goal for your first Hyrox. Set a process goal instead. Three markers of a successful first race: completing every rep of every station with full range of motion, running every metre of every run without walking, and not making pacing errors in the first two to three stations. Athletes who do all three have a good first race regardless of the clock. Time goals for first races almost always lead to going out too fast and blowing up somewhere around station 4 or 5.

Hyrox recognizes masters age groups from 40 to 44 through 70 plus in its official rankings. Times slow with age, particularly after 50, especially in strength-based stations like the sled push and farmers carry. A well-trained 55-year-old finishing in 100 minutes is genuinely competitive in their age group at most events. The hyrox.com results page lets you filter by age group and division for benchmarks that actually apply to your situation rather than overall open field results.

Three factors determine finish time more than anything else. Running pace across the total 8km accounts for roughly 45 percent of your time. Station execution at race weight accounts for about 50 percent. Transition efficiency accounts for the remaining 5 percent. Most recreational athletes have more to gain from improving running pace and cutting transition waste than from marginal improvements to individual station times. Fix the biggest gap first.

A useful target-setting method: run a standalone 5km and record your time. Your realistic Hyrox running pace will be 30 to 50 seconds per km slower than your 5km race pace. Multiply that pace by 8km to get your estimated running time. Add 35 to 50 minutes for station work depending on your gym training level. That gives you a rough total time to train toward. Refine the number based on your first race actual result and split data.