How to Go Sub 75 at HYROX
Pro Doubles: Real Splits
Pro Doubles finishers who broke 75 minutes (median 1:13:09, 921 athletes) ran 4:42 per km, spent 29:19 on the eight stations and 5:18 in the roxzone. 55% of Pro Doubles finishers go under 75 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 | 4:51 | 4:51 | 4:46 |
| SkiErg | 4:24 | 9:15 | 4:20 |
| Run 2 | 4:32 | 13:47 | 4:28 |
| Sled Push | 2:40 | 16:27 | 2:38 |
| Run 3 | 4:51 | 21:18 | 4:46 |
| Sled Pull | 4:48 | 26:06 | 4:43 |
| Run 4 | 4:51 | 30:57 | 4:47 |
| Burpee Broad Jumps | 3:31 | 34:29 | 3:28 |
| Run 5 | 4:57 | 39:26 | 4:52 |
| RowErg | 4:42 | 44:07 | 4:37 |
| Run 6 | 4:51 | 48:59 | 4:47 |
| Farmers Carry | 1:52 | 50:50 | 1:50 |
| Run 7 | 4:53 | 55:43 | 4:48 |
| Sandbag Lunges | 4:06 | 59:48 | 4:02 |
| Run 8 | 5:03 | 1:04:51 | 4:58 |
| Wall Balls | 4:36 | 1:09:27 | 4:31 |
| Roxzone (all transitions) | 5:32 | 1:14:59 | 5:27 |
*Median split of real finishers within 4% of 1:14:59. 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 75 splits: Pro Doubles
Median split of 921 Pro Doubles athletes who finished between 1:11:15 and 1:15:00, and the target for a 1:14:59 finish. The target is the median scaled by +2.5% so the plan adds up to 1:14:59. Doubles splits are team times: both partners run every kilometre together.
| Segment | Median sub 75 | Target |
|---|---|---|
| Run 1 | 4:39 | 4:50 |
| SkiErg | 4:17 | 4:27 |
| Run 2 | 4:23 | 4:33 |
| Sled Push | 2:30 | 2:36 |
| Run 3 | 4:42 | 4:53 |
| Sled Pull | 4:33 | 4:43 |
| Run 4 | 4:43 | 4:54 |
| Burpee Broad Jumps | 3:20 | 3:27 |
| Run 5 | 4:49 | 5:00 |
| RowErg | 4:35 | 4:45 |
| Run 6 | 4:43 | 4:54 |
| Farmers Carry | 1:48 | 1:52 |
| Run 7 | 4:45 | 4:56 |
| Sandbag Lunges | 3:54 | 4:03 |
| Run 8 | 4:53 | 5:04 |
| Wall Balls | 4:22 | 4:32 |
| Roxzone (all transitions) | 5:18 | 5:30 |
Roxzone is the total across all transitions. Print these targets as a wrist band with the pace band generator.
What percentage of Pro Doubles athletes break 75?
55% of 30,496 Pro Doubles results are under 75 minutes. The division median is 1:14:58, and the fastest 10% finish in 1:00:09 or less.
| Goal | Finishers under it |
|---|---|
| Sub 60 | 11% |
| Sub 65 | 24% |
| Sub 70 | 40% |
| Sub 75 | 55% |
| Sub 80 | 68% |
| Sub 85 | 77% |
| Sub 90 | 84% |
| Sub 100 | 92% |
| Sub 110 | 96% |
| Sub 120 | 98% |
Based on 30,496 cleaned Pro Doubles finish times. See where your own time ranks with the percentile calculator.
Where sub 75 athletes save time
Compared with Pro Doubles finishers in the 75 to 83 minutes band (1,462 athletes), sub 75 athletes are about 4:47 faster in total. The biggest gaps are Sled Pull (0:37), Wall Balls (0:28) and Roxzone (all transitions) (0:27). Stations account for 2:41 of the gap, runs for 1:40.
| Segment | Sub 75 | 75 to 83 | Time saved |
|---|---|---|---|
| Sled Pull | 4:33 | 5:10 | 37 s |
| Wall Balls | 4:22 | 4:50 | 28 s |
| Roxzone (all transitions) | 5:18 | 5:45 | 27 s |
| Sled Push | 2:30 | 2:56 | 26 s |
| Burpee Broad Jumps | 3:20 | 3:45 | 25 s |
| Sandbag Lunges | 3:54 | 4:17 | 23 s |
| Run 1 | 4:39 | 4:57 | 18 s |
| Run 6 | 4:43 | 4:57 | 14 s |
| Run 7 | 4:45 | 4:57 | 12 s |
| Run 8 | 4:53 | 5:05 | 12 s |
| Run 5 | 4:49 | 5:01 | 12 s |
| Run 4 | 4:43 | 4:54 | 11 s |
| Run 3 | 4:42 | 4:53 | 11 s |
| Run 2 | 4:23 | 4:33 | 10 s |
| RowErg | 4:35 | 4:43 | 8 s |
| SkiErg | 4:17 | 4:24 | 7 s |
| Farmers Carry | 1:48 | 1:55 | 7 s |
Medians of each group. Median fade (runs 5 to 8 versus runs 1 to 4) is 3% for sub 75 and 4% for the next band; check yours with the pacing analyzer.
Benchmarks you need in training
These are what typical sub 75 Pro Doubles 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 20:27 uses the 15% midpoint.
| Benchmark | Race-day median |
|---|---|
| Fresh 5K (estimate) | 18:49 to 21:46 |
| HYROX run pace | 4:42 per km |
| 1,000 m SkiErg | 4:17 |
| 1,000 m row | 4:35 |
| Sled push | 2:30 |
| Burpee broad jumps | 3:20 |
| Wall balls (100 reps) | 4:22 |
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 75 race
- Print a wrist band for 1:14:59: pace band, prefilled.
- Check your pacing from a past race: pacing analyzer.
- Predict your current finish time: finish time predictor.
- Train for it: Sub 75 HYROX training plan.
Other Pro Doubles goals
Sub 75 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 921 Pro Doubles results finishing between 1:11:15 and 1:15:00 (sub 75) and 1,462 between 1:15:00 and 1:22:30 (comparison). Each split is the median of that group. Doubles splits are team times: both partners run every kilometre together.
The "percentage under 75" uses all 30,496 cleaned Pro Doubles 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 75 a good HYROX time for Pro Doubles?
55% of Pro Doubles finishers go under 75 minutes, against a division median of 1:14:58. That is a time most finishers in the division beat or match.
What 5K time do I need for sub 75 HYROX?
Sub 75 Pro Doubles finishers ran 4:42 per km on the HYROX runs. Because the runs come after hard stations, a fresh 5K of roughly 18:49 to 21:46 fits that pace, depending on how much you fade. About 20:27 is typical. This is an estimate, not a result.
What run pace do I need for sub 75 HYROX?
About 4:53 per km averaged over the eight runs if you want to finish at 1:14:59 with the same station and roxzone shape as real finishers. Run 4:39 for run 1 and expect run 8 near 4:53.
Where do sub 75 athletes save time?
Compared with Pro Doubles finishers in the next band up (75 to 83 minutes), sub 75 athletes are fastest on Sled Pull (0:37 quicker), Wall Balls and Roxzone (all transitions). Stations account for 2:41 of the gap and runs for 1:40.
How many Pro Doubles athletes break 75 minutes?
55% of 30,496 cleaned Pro Doubles results are under 75 minutes. 921 finishers with full splits sit in the 1:11:15 to 1:15:00 band used for the splits on this page.
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