How to chase a sub-60 Hyrox in 5 steps
Sub-60 takes a high run base and good stations. This is the order that works.
- Test your prerequisites. If you cannot run 5 × 1 km at 3:38 (men) or 3:43 (women) minus 20 seconds with 75 seconds rest, build running first.
- Build run volume. Speed on one day, threshold on another, easy second sessions on the same days. Running is where sub-60 is won.
- Train stations at race weight. Sleds and carries at race weights from week 1, with enough rest to repeat the quality.
- Rehearse at goal pace. Half, full and second-half simulations at goal pace in weeks 5, 7, 8 and 9.
- Taper in week 10. Cut volume by half and keep only short sharp efforts. Arrive fresh.
Target splits for a sub-60 Hyrox
For a 60-minute finish, aim for about 3:38 per km on the runs (Open Men) or 3:43 (Open Women) and the station times in this table. They are median Open splits scaled to 60 minutes, so they are a guide to balance, not a promise.
| Segment | Target Open Men (60 min) | Target Open Women (60 min) | Median Open Men | Median Open Women |
|---|---|---|---|---|
| SkiErg 1000m | 3:15 | 3:26 | 4:27 | 5:09 |
| Sled push 50m | 2:06 | 1:49 | 2:52 | 2:44 |
| Sled pull 50m | 3:25 | 3:39 | 4:41 | 5:29 |
| Burpee broad jumps 80m | 3:50 | 4:09 | 5:15 | 6:14 |
| Row 1000m | 3:29 | 3:35 | 4:46 | 5:23 |
| Farmers carry 200m | 1:29 | 1:27 | 2:02 | 2:10 |
| Sandbag lunges 100m | 3:39 | 3:15 | 5:00 | 4:52 |
| Wall balls 100 reps | 4:44 | 4:05 | 6:28 | 6:08 |
| Running, average per km (8 × 1 km) | 3:38 | 3:43 | 4:59 | 5:34 |
| Transitions (Roxzone) | 4:56 | 4:50 | 6:45 | 7:15 |
| Modelled total | 1:00:00 | 1:00:00 | 1:22:09 | 1:29:55 |
Targets scale each division's median split by your goal time divided by the modelled median total. This is the same method as the pacing calculator, so use the tool for other divisions or finish times. Real athletes vary: a strong runner can bank time on the runs and give a little back on the sleds.
Is a sub-60 Hyrox realistic?
For almost all athletes it is a multi-year goal. In our data fewer than 10% of Open men finish under 60 minutes (the 10th-percentile time is 1:07:54), and fewer than 10% of Open women finish under 60 minutes (the 10th-percentile time is 1:15:01). The Open Men median is 1:23:04, the Open Women median is 1:30:39, and even the Pro Men median is 1:18:16.
Teams have it easier because the stations are shared: the Pro Doubles Men median is 1:10:09. If you want a fast time and have a partner, see the doubles plan.
Prerequisites for the sub-60 plan
You are ready for this plan if you already pass most of the checks below. They all use the same targets as the plan.
| Check | Pass mark (Open Men / Open Women) |
|---|---|
| 5 × 1 km, 75 s rest | Each rep at 3:18 (M) / 3:23 (W) or faster |
| 1000m SkiErg, fresh | 3:15 (M) / 3:26 (W) or faster |
| 1000m row, fresh | 3:29 (M) / 3:35 (W) or faster |
| Recent Hyrox finish | About 70 minutes or faster (rule of thumb) |
| Training time | 8+ hours a week, consistently, for at least 8 weeks |
M = Open Men target, W = Open Women target.
Weekly shape of the sub-60 plan
Six to seven sessions a week, with a rest or easy day on Friday and easy second sessions on run days. The hard days are Monday, Tuesday, Wednesday and Saturday.
| Day | Session |
|---|---|
| Mon | Speed run + easy second session |
| Tue | Strength + sleds + lunges |
| Wed | Threshold run + easy second session |
| Thu | Stations at race weight + short easy run |
| Fri | Rest or 30 min easy |
| Sat | Hybrid session or simulation |
| Sun | Long easy run |
Six or seven sessions a week plus easy doubles. This is a high-volume week and only makes sense if you already train 8+ hours.
The 10-week sub-60 plan
The table gives the key sessions for each week with paces filled in from the targets. Speed reps use the fresh interval pace (20 seconds per km faster than race-average pace, our own rule of thumb). Threshold runs sit at about 15 seconds per km faster than the race-average pace.
| Week | Focus | Run sessions | Station + strength work | Hybrid / simulation | Second session |
|---|---|---|---|---|---|
| 1 | Base | Speed: 10 × 400m at 3:18 (M) / 3:23 (W) minus 10 s. Threshold: 4 × 8 min at half-marathon effort | Back squat 4×5, sled push 6×25m at race weight, sled pull 5×25m at race weight | 4 rounds: 500m run, 20 wall balls, 250m row | Easy 8 km run or 40 min bike |
| 2 | Base | Speed: 8 × 800m at 3:18 (M) / 3:23 (W). Threshold: 3 × 15 min at half-marathon effort | SkiErg 6×500m at 1:38 (M) / 1:43 (W), 75 s rest; carry 4×200m; lunges 4×50m | 1 km run, 1000m SkiErg at 3:15 (M) / 3:26 (W), 1 km run, 1000m row at 3:29 (M) / 3:35 (W) | Easy 10 km run |
| 3 | Base | Speed: 6 × 1 km at 3:18 (M) / 3:23 (W), 75 s jog. Threshold: 5 km at 3:38 (M) / 3:43 (W) minus 15 s | Sled push 6×40m, sled pull 5×40m, lunges 3×75m, carry 5×150m | 6 rounds: 400m run + one station movement at 85% | Easy 10 km run |
| 4 | Deload | Speed: 6 × 400m at 3:18 (M) / 3:23 (W). Threshold: 2 × 10 min | Two sets of each lift at race weights | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Targets are 3:15 (M) / 3:26 (W) and 3:29 (M) / 3:35 (W) | Easy 6 km run |
| 5 | Build | Speed: 8 × 1 km at 3:18 (M) / 3:23 (W), 60 s jog. Threshold: 3 × 15 min at 3:38 (M) / 3:43 (W) minus 15 s | Sled push 5×50m, sled pull 5×50m, lunges 2×100m, carry 4×200m | Half simulation at goal pace: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps. Push targets 2:06 (M) / 1:49 (W), pull 3:25 (M) / 3:39 (W) | Easy 10 km run |
| 6 | Build | Speed: 10 × 800m at 3:18 (M) / 3:23 (W), 60 s jog. Threshold: 8 km at 3:38 (M) / 3:43 (W) minus 15 s | Wall balls 4×25 at goal pace, burpee broad jumps 6×20m, carry 4×200m | 1 km run, 100 wall balls, 1 km run, 100m lunges, 1 km run, 1000m row. Wall ball target 4:44 (M) / 4:05 (W) | Easy 12 km run |
| 7 | Race-specific | Speed: 6 × 1.2 km at 3:18 (M) / 3:23 (W). Threshold: 2 × 20 min at 3:38 (M) / 3:43 (W) minus 15 s | Sled push 3×50m, sled pull 3×50m, lunges 2×100m, wall balls 2×50 at race weight | Full simulation at goal pace. Checkpoint: burpee broad jumps 3:50 (M) / 4:09 (W), lunges 3:39 (M) / 3:15 (W) | Easy 8 km run |
| 8 | Race-specific | Speed: 8 × 1 km at 3:18 (M) / 3:23 (W). Threshold: 3 × 10 min | Carry 4×200m, target 1:29 (M) / 1:27 (W) per 200m, lunges 3×100m, wall balls 4×25 on a fixed break pattern | Second-half simulation at goal pace: runs 5–8 with row, carry, lunges, wall balls | Easy 10 km run |
| 9 | Peak | Speed: 5 × 1 km at 3:38 (M) / 3:43 (W). No threshold session | Primers: sled push 2×50m, sled pull 2×50m, wall balls 50 | Full rehearsal at race weights. Finishing inside 63 minutes means sub-60 is in range | Easy 6 km run |
| 10 | Taper + race | Speed: 4 × 400m at 3:18 (M) / 3:23 (W), early in the week | Primers only: SkiErg 3×250m, 20 wall balls, sled 2×25m | None. Race at the weekend | 20 min easy jog |
(M) is Open Men and (W) is Open Women. The week 9 checkpoint of 63 minutes is a rule of thumb, not a guarantee.
Where the minutes come from
Running is the biggest lever, because it is roughly half of an Open finish. A sub-60 for Open Men needs about 1:21 per km quicker running than the median finisher, plus faster transitions (4:56 total vs 6:45 for the median).
- Running: 3:38 per km (men) or 3:43 per km (women) average.
- Sleds: push 2:06 and pull 3:25 for men, 1:49 and 3:39 for women. Weight is 152 kg and 103 kg Open Men, 102 kg and 78 kg Open Women.
- Wall balls: 4:44 (men) and 4:05 (women), usually with one or two planned breaks.
- Transitions: about 4:56 total at this pace, so practise entering and leaving stations.
For the transition drill see Hyrox transitions and the compromised running sessions.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Attempting sub-60 as a first-year goal. If your best Hyrox is over 75 minutes, aim for sub-75 first. Targets move in steps.
- Adding volume without recovery. Six or seven sessions a week only works with sleep, food and an honest deload in week 4. Skip any of them and you plateau or get hurt.
- Training sleds light. At this speed the sled push is about two minutes. Race weight work from week 1 keeps your technique under load.
- Ignoring transitions. A sub-60 budget is about 4:56 of transitions in total. At this pace, a few seconds per station matters.
- Treating every simulation as a race. Full simulations at goal pace are rare for a reason. Do the ones in the plan, not extra.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
Is a sub-60 Hyrox possible?
Yes, but it is rare. In our dataset of 224,008 results fewer than 10% of Open men finish under 60 minutes (the 10th-percentile time is 1:07:54), and fewer than 10% of Open women finish under 60 minutes (the 10th-percentile time is 1:15:01). Teams have it easier: the Pro Doubles Men median is 1:10:09 and the 10th-percentile time is 57:59.
What run pace do I need for a sub-60 Hyrox?
About 3:38 per km on average for Open Men and 3:43 per km for Open Women across all eight runs. That includes the fatigue from the stations, so your fresh interval pace needs to be about 20 seconds per km quicker.
Do I need to train twice a day?
Not twice a day in the strict sense, but six to seven sessions a week usually includes easy second sessions on run days. If that does not fit your life, aim for sub-75 first.
What is the minimum I should be able to do before starting this plan?
You should already finish Hyrox in about 70 minutes or faster. This is a rule of thumb, not a guarantee. If you are well above that, the sub-75 plan is a better step.
Are these station targets realistic for everyone?
They are scaled from the median split table, so they reflect a typical athlete at 60 minutes. Elite athletes vary: strong runners go quicker on the runs and give a little back on the sleds. At this level the linear scaling is less accurate, so use the targets as a guide.
What is the Pro Men median?
The Pro Men median finish in our data is 1:18:16 and the 10th percentile is 1:04:23, so even Pro does not routinely go under 60.
Bottom line
Sub-60 is an elite target: 3:38 per km (men) or 3:43 per km (women) with fast stations, and fewer than 1 in 10 athletes in our data do it. If you already race near 70 minutes and can train six or seven times a week, follow the ten-week plan. If not, sub-75 is the right next step.