HYROX Sandbag Lunges Time Estimator: Open Women
The median HYROX sandbag lunges split for Open Women is 4:55 (10 kg sandbag). The fastest 10% finish in 3:40 or less and the slowest quarter take 5:54 or more. Enter your plan below for your own estimate.
Last updated: 2026-10-25 · 102,864 season 8 sandbag lunges splits
Estimator
Runs in your browser. Nothing you enter is uploaded or stored.
Keep going
Next steps
Wall Balls Estimator
Estimate your 100 wall balls time from pace and break plan, with weights and benchmarks by division.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolStation Times by Level
Typical time for each station at elite, advanced, intermediate and beginner level, by division.
Open toolWeights by division
Race weight is set by division, so the same 100 m takes a different effort in each. Doubles teams use the matching Open or Pro weights and share the work. Full table on the Hyrox weights tool.
| Division | Sandbag lunges (100 m) |
|---|---|
| Open Women | 10 kg sandbag |
Average sandbag lunges time by level
Finish splits in minutes:seconds. P10 means 10% of finishers were faster. Season 8 (2025/26) results. Fast is the top 10% of finishers, Good the top 25%, Beginner the slower quarter.
| Division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Finishers (n) |
|---|---|---|---|---|---|---|
| Open Men | 3:42 | 4:15 | 5:01 | 6:02 | 7:21 | 53,962 |
| Open Women | 3:40 | 4:11 | 4:55 | 5:54 | 7:08 | 24,657 |
| Pro Men | 3:32 | 4:04 | 4:50 | 5:49 | 7:02 | 15,888 |
| Pro Women | 3:44 | 4:16 | 5:03 | 6:05 | 7:19 | 8,357 |
Step length vs total time (same seconds per step)
| Plan | Open Women |
|---|---|
| 0.65 m steps | 5:38 (154 steps) |
| 0.75 m steps | 4:53 (134 steps) |
| 0.85 m steps | 4:16 (118 steps) |
| 0.95 m steps | 3:52 (106 steps) |
Computed with the estimator's own plan model. The default pace for each division is solved so that the default plan equals that division's median split, then one input is changed per row. Fatigue is not modelled, so the longest sets and fewest stops look better here than they usually do on the day.
Pacing and technique tips
- Use medium steps. Very long lunges ask for more knee bend and hip stretch per rep than you need.
- Keep your torso upright and drive up through the front heel. Leaning forward moves the load to the lower back.
- Bring the rear knee close to the floor on every step. Shallow reps can be flagged and repeated.
- Pick a carry position in training. The front rack is the most stable and breathing-friendly, a shoulder carry is quick but lopsided, a bear hug restricts breathing.
- Train lunges after running or other leg work. They are station seven, and fresh-leg lunges tell you little.
Training to improve it
A four-week build from the sandbag lunges training guide. Time your sessions and feed the numbers back into the estimator.
| Week 1 | 4 × 25m sandbag lunges at race weight, 90s rest. Focus on depth and upright torso. |
|---|---|
| Week 2 | 3 × 50m sandbag lunges at race weight, 2min rest. Count steps and maintain consistency. |
| Week 3 | 2 × 75m sandbag lunges at race weight, 2min rest. Train after a 1km row or run. |
| Week 4 (peak) | 1 × 100m sandbag lunges at race weight after farmers carry — simulate the race sequence. |
Other divisions
FAQ
Frequently Asked Questions
How long does the sandbag lunges take for Open Women at HYROX?
The median sandbag lunges split for Open Women is 4:55, from 24,657 season 8 results. The fastest 10% finish in 3:40 or less, the top quarter in 4:11, and the slowest quarter take 5:54 or longer. Your own time depends on pace, rests and fatigue from the earlier stations.
What weight is the HYROX sandbag for Open Women?
Open Women carry a 10 kg sandbag for 100 m of walking lunges. You can hold the bag in any position, and the rear knee must come close to the floor on each step. Doubles teams use the matching Open or Pro bag weight and share the distance between them.
How many lunge steps are in 100 m?
It depends on your step length. At 0.65 m you take 154 steps, at 0.75 m you take 134, and at 0.85 m you take 118. Longer steps mean fewer reps but more knee bend and hip stretch per step, so the fastest step length is usually a comfortable medium one, not the longest.
How do I get faster at the sandbag lunges?
Keep an upright torso, drive through the front heel and use a steady medium step. Pick your carry position in training, since the front rack is the most stable. Always practise after running or leg work, because station seven arrives on tired legs and fresh-leg lunges are misleading.
What is a good sandbag lunges time for Open Women?
Under 4:11 puts you in the top quarter of Open Women, and under 3:40 in the top 10%. Beating the median of 4:55 means you are faster than half the field. A time over 5:54 is in the slower quarter. Judge yourself against your own division, because the weights differ.
How accurate is the sandbag lunges estimator?
Treat it as arithmetic on your own numbers. Time is work plus rests, and the default pace is solved so the default plan equals your division's median split. It does not model fatigue inside the station or no-reps, so test the plan in training and adjust the pace field to what you can actually hold.
How this is calculated
Benchmarks are real split times from 131,355 season 8 (2025/26) HYROX race results in the RoxUpdates athlete dataset (82,887 athletes across all seasons, data checked 2026-10-29). For the sandbag lunges, 102,864 splits from the four singles divisions are used, 24,657 of them from Open Women. Season 8 only, so weights and rules match today's. Finishes under 45 or over 240 minutes and implausible splits are removed.
Percentiles come from a 21-point quantile table (P1, P5, P10 to P95 in steps of 5, P99) per division, with linear interpolation between points. "Beats X%" means that share of finishers in your division had a slower split. P10 is the time that 10% of finishers beat.
The plan model is time = work + rests, using your own pace numbers. The default pace for each division is solved so the default plan equals that division's median split. It does not model fatigue inside the station or no-reps, so treat the result as a target to test in training.
RoxUpdates is independent and not affiliated with HYROX. Weights come from the official rulebook as checked on the Hyrox weights tool. Doubles rows are team splits where partners share the work, so they are not comparable with singles.
Last updated 2026-10-25. Benchmark data: season 8, 131,355 races.
Keep exploring
More free Hyrox tools
Every tool runs in your browser with no signup, built on the same race data. See all tools.