How to Go Sub 70 at HYROX
Pro Women: Real Splits
Pro Women finishers who broke 70 minutes (median 1:08:27, 656 athletes) ran 4:06 per km, spent 30:26 on the eight stations and 4:39 in the roxzone. 10% of Pro Women finishers go under 70 minutes.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Type h:mm:ss, mm:ss or plain minutes. Results update as you type. Between 40:00 and 4:00:00.
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| Segment | Target | Clock | Real median* |
|---|---|---|---|
| Run 1 | 3:56 | 3:56 | 3:55 |
| SkiErg | 4:36 | 8:32 | 4:35 |
| Run 2 | 3:58 | 12:30 | 3:57 |
| Sled Push | 3:08 | 15:38 | 3:08 |
| Run 3 | 4:12 | 19:50 | 4:11 |
| Sled Pull | 4:38 | 24:28 | 4:37 |
| Run 4 | 4:14 | 28:42 | 4:13 |
| Burpee Broad Jumps | 3:55 | 32:37 | 3:54 |
| Run 5 | 4:18 | 36:55 | 4:17 |
| RowErg | 4:45 | 41:39 | 4:44 |
| Run 6 | 4:13 | 45:52 | 4:12 |
| Farmers Carry | 1:56 | 47:49 | 1:56 |
| Run 7 | 4:16 | 52:05 | 4:15 |
| Sandbag Lunges | 3:54 | 55:58 | 3:53 |
| Run 8 | 4:30 | 1:00:28 | 4:29 |
| Wall Balls | 4:39 | 1:05:07 | 4:38 |
| Roxzone (all transitions) | 4:52 | 1:09:59 | 4:51 |
*Median split of real finishers within 4% of 1:09:59. Targets are those medians scaled to add up to your goal.
Change the goal or division above, or see all goal times.
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Next steps
Pacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolPace Band Generator
Turn a goal time into a printable wristband with a target split for every run and station.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolSub 70 splits: Pro Women
Median split of 656 Pro Women athletes who finished between 1:06:30 and 1:10:00, and the target for a 1:09:59 finish. The target is the median scaled by +2.2% so the plan adds up to 1:09:59.
| Segment | Median sub 70 | Target |
|---|---|---|
| Run 1 | 3:51 | 3:58 |
| SkiErg | 4:32 | 4:40 |
| Run 2 | 3:52 | 3:59 |
| Sled Push | 3:02 | 3:07 |
| Run 3 | 4:07 | 4:15 |
| Sled Pull | 4:26 | 4:34 |
| Run 4 | 4:08 | 4:15 |
| Burpee Broad Jumps | 3:46 | 3:53 |
| Run 5 | 4:12 | 4:20 |
| RowErg | 4:41 | 4:49 |
| Run 6 | 4:07 | 4:15 |
| Farmers Carry | 1:54 | 1:57 |
| Run 7 | 4:10 | 4:18 |
| Sandbag Lunges | 3:43 | 3:50 |
| Run 8 | 4:24 | 4:32 |
| Wall Balls | 4:23 | 4:31 |
| Roxzone (all transitions) | 4:39 | 4:47 |
Roxzone is the total across all transitions. Print these targets as a wrist band with the pace band generator.
What percentage of Pro Women athletes break 70?
10% of 20,462 Pro Women results are under 70 minutes. The division median is 1:24:49, and the fastest 10% finish in 1:10:01 or less.
| Goal | Finishers under it |
|---|---|
| Sub 60 | 0.3% |
| Sub 65 | 3% |
| Sub 70 | 10% |
| Sub 75 | 22% |
| Sub 80 | 35% |
| Sub 85 | 49% |
| Sub 90 | 61% |
| Sub 100 | 79% |
| Sub 110 | 88% |
| Sub 120 | 94% |
Based on 20,462 cleaned Pro Women finish times. See where your own time ranks with the percentile calculator.
Where sub 70 athletes save time
Compared with Pro Women finishers in the 70 to 77 minutes band (1,915 athletes), sub 70 athletes are about 5:05 faster in total. The biggest gaps are Wall Balls (0:34), Roxzone (all transitions) (0:32) and Sandbag Lunges (0:29). Stations account for 2:37 of the gap, runs for 1:56.
| Segment | Sub 70 | 70 to 77 | Time saved |
|---|---|---|---|
| Wall Balls | 4:23 | 4:57 | 34 s |
| Roxzone (all transitions) | 4:39 | 5:11 | 32 s |
| Sandbag Lunges | 3:43 | 4:12 | 29 s |
| Sled Pull | 4:26 | 4:53 | 27 s |
| Burpee Broad Jumps | 3:46 | 4:09 | 23 s |
| Run 8 | 4:24 | 4:42 | 18 s |
| Sled Push | 3:02 | 3:19 | 17 s |
| Run 7 | 4:10 | 4:26 | 16 s |
| Run 6 | 4:07 | 4:22 | 15 s |
| Run 2 | 3:52 | 4:06 | 14 s |
| Run 3 | 4:07 | 4:21 | 14 s |
| Run 5 | 4:12 | 4:26 | 14 s |
| Run 1 | 3:51 | 4:04 | 13 s |
| Run 4 | 4:08 | 4:21 | 13 s |
| Farmers Carry | 1:54 | 2:05 | 11 s |
| RowErg | 4:41 | 4:49 | 8 s |
| SkiErg | 4:32 | 4:39 | 7 s |
Medians of each group. Median fade (runs 5 to 8 versus runs 1 to 4) is 6% for sub 70 and 6% for the next band; check yours with the pacing analyzer.
Benchmarks you need in training
These are what typical sub 70 Pro Women finishers did on race day, so a fresh single effort should be quicker. The 5K is an estimate, not a measured result: it assumes HYROX run pace is 8% to 25% slower than your fresh 5K pace, and 17:52 uses the 15% midpoint.
| Benchmark | Race-day median |
|---|---|
| Fresh 5K (estimate) | 16:26 to 19:01 |
| HYROX run pace | 4:06 per km |
| 1,000 m SkiErg | 4:32 |
| 1,000 m row | 4:41 |
| Sled push | 3:02 |
| Burpee broad jumps | 3:46 |
| Wall balls (100 reps) | 4:23 |
All eight station medians are in the station times by level tables. Spot your own weak station with the weakest station finder.
Plan your sub 70 race
- Print a wrist band for 1:09:59: pace band, prefilled.
- Check your pacing from a past race: pacing analyzer.
- Predict your current finish time: finish time predictor.
Other Pro Women goals
Sub 70 in other divisions
Methodology and sources
Splits come from 201,757 HYROX results (2024 to 2026, 307 events) with all eight runs, all eight stations and a roxzone time that add up to the finish time within 30 seconds. This page uses the 656 Pro Women results finishing between 1:06:30 and 1:10:00 (sub 70) and 1,915 between 1:10:00 and 1:17:00 (comparison). Each split is the median of that group.
The "percentage under 70" uses all 20,462 cleaned Pro Women finish times, not only those with splits. The 5K figures are modelled, not measured: they divide the median run pace by a fatigue factor of 1.08 to 1.25. RoxUpdates is independent and is not affiliated with HYROX. Full method on the goal time breakdown page.
FAQ
Frequently Asked Questions
Is sub 70 a good HYROX time for Pro Women?
10% of Pro Women finishers go under 70 minutes, against a division median of 1:24:49. That puts it in roughly the top fifth, so it is a strong result.
What 5K time do I need for sub 70 HYROX?
Sub 70 Pro Women finishers ran 4:06 per km on the HYROX runs. Because the runs come after hard stations, a fresh 5K of roughly 16:26 to 19:01 fits that pace, depending on how much you fade. About 17:52 is typical. This is an estimate, not a result.
What run pace do I need for sub 70 HYROX?
About 4:14 per km averaged over the eight runs if you want to finish at 1:09:59 with the same station and roxzone shape as real finishers. Run 3:51 for run 1 and expect run 8 near 4:24.
Where do sub 70 athletes save time?
Compared with Pro Women finishers in the next band up (70 to 77 minutes), sub 70 athletes are fastest on Wall Balls (0:34 quicker), Roxzone (all transitions) and Sandbag Lunges. Stations account for 2:37 of the gap and runs for 1:56.
How many Pro Women athletes break 70 minutes?
10% of 20,462 cleaned Pro Women results are under 70 minutes. 656 finishers with full splits sit in the 1:06:30 to 1:10:00 band used for the splits on this page.
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