How to train for a sub-75 Hyrox in 5 steps
Sub-75 is a running target first and a strength target second. This is the order that works.
- Check your fresh run pace. You should be able to run 5 × 1 km at 4:33 (men) or 4:39 (women) minus 20 seconds with 90 seconds rest. If not, spend a block building run speed first.
- Run a threshold session every week. Half-marathon effort intervals are the main run builder for this goal. They sit on the middle day of the week.
- Lift and push heavy twice a week. The sled push and pull, lunges and carries all need to be strong enough that they do not cost your next run.
- Rehearse at goal pace in weeks 5, 7, 8 and 9. Half, full and second-half simulations at the pace you will race.
- Taper in week 10. Primers and short efforts only. The hard work is done.
Target splits for a sub-75 Hyrox
For a 75-minute finish, aim for about 4:33 per km on the runs (Open Men) or 4:39 (Open Women), with the station times in this table. They are the median Open splits scaled to a 75-minute total.
| Segment | Target Open Men (75 min) | Target Open Women (75 min) | Median Open Men | Median Open Women |
|---|---|---|---|---|
| SkiErg 1000m | 4:04 | 4:18 | 4:27 | 5:09 |
| Sled push 50m | 2:37 | 2:17 | 2:52 | 2:44 |
| Sled pull 50m | 4:16 | 4:34 | 4:41 | 5:29 |
| Burpee broad jumps 80m | 4:48 | 5:12 | 5:15 | 6:14 |
| Row 1000m | 4:21 | 4:29 | 4:46 | 5:23 |
| Farmers carry 200m | 1:51 | 1:49 | 2:02 | 2:10 |
| Sandbag lunges 100m | 4:34 | 4:04 | 5:00 | 4:52 |
| Wall balls 100 reps | 5:54 | 5:07 | 6:28 | 6:08 |
| Running, average per km (8 × 1 km) | 4:33 | 4:39 | 4:59 | 5:34 |
| Transitions (Roxzone) | 6:10 | 6:03 | 6:45 | 7:15 |
| Modelled total | 1:15:00 | 1:15:00 | 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.
How hard is a sub-75 Hyrox?
It is hard enough that most athletes need two or more races to get there. In our data about 27% of Open men finish under 75 minutes, and fewer than 10% of Open women finish under 75 minutes (the 10th-percentile time is 1:15:01). The Open Men median is 1:23:04 and the Open Women median is 1:30:39.
The biggest difference from a median finisher is running. A median Open Man averages 4:59 per km across the eight runs, so a sub-75 means holding about 0:26 per km quicker than that while still doing the stations.
What changes between a sub-90 and a sub-75 plan
The main changes are a weekly threshold run, a fifth session and heavier work on the sleds. Everything else, including the simulations, is the same structure as the sub-90 plan.
| Sub-90 plan | Sub-75 plan | |
|---|---|---|
| Sessions per week | 4 | 5 |
| Run sessions | One quality, one long | One speed, one threshold, one long |
| Weekly run volume | About 18 to 26 km | About 30 to 38 km |
| Sled work | Race weight from week 5 | Heavy 25s from week 1, race weight from week 5 |
| Simulation pace | Controlled effort | Goal pace from week 5 |
Weekly volumes are the approximate totals across the sessions in each plan.
Weekly shape of the sub-75 plan
Five hard days, one easy day and one rest day. The easy day sits in the middle so the hybrid session on Day 5 is not run on dead legs.
| Day | Session |
|---|---|
| Day 1 | Speed run |
| Day 2 | Strength + sleds + lunges |
| Day 3 | Threshold run |
| Day 4 | Easy 30–40 min or full rest |
| Day 5 | Hybrid session or simulation |
| Day 6 | Long easy run |
| Day 7 | Rest |
Five hard sessions a week with the easy day in the middle. If a week goes wrong, cut Day 4 first, then the speed run.
The 10-week sub-75 plan
The table lists every week's key sessions with paces filled in from the target splits. Speed reps use the fresh interval pace (20 seconds per km quicker than race-average pace, our own rule of thumb). Threshold runs are at half-marathon effort.
| Week | Focus | Speed + threshold runs | Station + strength work | Hybrid / simulation | Long run |
|---|---|---|---|---|---|
| 1 | Base | Speed: 8 × 400m at 4:13 (M) / 4:19 (W) minus 10 s, 60 s jog. Threshold: 3 × 8 min at half-marathon effort, 2 min jog | Back squat 4×5, RDL 3×8, sled push 5×25m heavy, sled pull 5×25m heavy | 4 rounds: 500m run, 20 wall balls, 250m row | 10 km easy |
| 2 | Base | Speed: 6 × 800m at 4:13 (M) / 4:19 (W), 90 s jog. Threshold: 4 × 8 min at half-marathon effort | SkiErg 5×500m at 2:02 (M) / 2:09 (W), 90 s rest; carry 4×150m; lunges 3×50m | 1 km run, 1000m SkiErg at 4:04 (M) / 4:18 (W), 1 km run, 1000m row at 4:21 (M) / 4:29 (W) | 11 km easy |
| 3 | Base | Speed: 5 × 1 km at 4:13 (M) / 4:19 (W). Threshold: 2 × 15 min at half-marathon effort | Sled push 5×40m heavy, sled pull 4×40m, lunges 3×75m, carry 4×150m | 5 rounds: 400m run + one station movement at 80% (rotate wall balls, lunges, burpee broad jumps) | 12 km easy |
| 4 | Deload | Speed: 6 × 400m at 4:13 (M) / 4:19 (W). Threshold: 2 × 10 min | Two sets of each lift, same weights | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Targets are 4:04 (M) / 4:18 (W) and 4:21 (M) / 4:29 (W) | 8 km easy |
| 5 | Build | Speed: 6 × 1 km at 4:13 (M) / 4:19 (W), 75 s jog. Threshold: 3 × 12 min at half-marathon effort | Sled push 4×50m at race weight, sled pull 4×50m, lunges 2×100m, carry 3×200m | Half simulation at goal pace: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps | 12 km easy |
| 6 | Build | Speed: 8 × 800m at 4:13 (M) / 4:19 (W), 60 s jog. Threshold: 40 min continuous at 4:33 (M) / 4:39 (W) minus 15 s | Wall balls 4×30, aiming for unbroken sets, burpee broad jumps 5×20m, carry 3×200m | 1 km run, 100 wall balls, 1 km run, 100m sandbag lunges, 1 km run, 1000m row | 13 km easy |
| 7 | Race-specific | Speed: 5 × 1.2 km at 4:13 (M) / 4:19 (W). Threshold: 2 × 20 min at 4:33 (M) / 4:39 (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: runs at 4:33 (M) / 4:39 (W), SkiErg 4:04 (M) / 4:18 (W), row 4:21 (M) / 4:29 (W) | 10 km easy |
| 8 | Race-specific | Speed: 6 × 1 km at 4:13 (M) / 4:19 (W). Threshold: 3 × 10 min | Carry 3×200m, lunges 2×100m, wall balls 3×33 on a fixed break pattern | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls at goal pace | 10 km easy |
| 9 | Peak | Speed: 4 × 1 km at 4:33 (M) / 4:39 (W). No threshold session | Primers: sled push 2×50m, sled pull 2×50m, wall balls 50, carry 2×200m | Full rehearsal at race weights. Finishing inside 78 minutes means 75 is realistic | 8 km easy |
| 10 | Taper + race | Speed: 4 × 400m at 4:13 (M) / 4:19 (W), early in the week | Primers only: SkiErg 3×250m, 20 wall balls, sled 2×25m | None. Race at the weekend | 20–30 min easy jog |
(M) is the Open Men figure and (W) is the Open Women figure. The week 9 checkpoint of 78 minutes is a rule of thumb for a full rehearsal, not a guarantee.
Race-day plan for a 75-minute finish
Treat the first half as a controlled warm-up and bank nothing early. For a sub-75 you need every run to land near 4:33 (men) or 4:39 (women), with no run slower than about 20 seconds over that.
- SkiErg: 4:04 (men) or 4:18 (women), cruise not sprint.
- Sled push and pull: keep them unbroken if you can. Target 2:37 and 4:16 for men, 2:17 and 4:34 for women.
- Back half: row 4:21, carry 1:51, lunges 4:34, wall balls 5:54 (men). Women: 4:29, 1:49, 4:04, 5:07.
See also Hyrox transitions and how to pace Hyrox for the part of the race that is not in the station table.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Only adding volume. More easy running does not get you from 80 to 75. The threshold and speed sessions are what change your pace.
- Treating the sleds as a strength test. A sub-75 sled push for Open Men is about 2:37. Speed and control matter more than the heaviest single push.
- Training every session at race pace. Hard days must be hard and easy days must be easy. A grey zone week leaves you flat for the quality run.
- Ignoring the wall balls. At this pace the target is 5:54 for men and 5:07 for women. Pick a fixed break pattern and practise it from week 6.
- Skipping the deload. With five sessions a week, week 4 is not optional. Cut volume or you will arrive at the build phase tired.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
Is a sub-75 Hyrox good?
Yes. In our dataset of 224,008 results about 27% of Open men finish under 75 minutes, and fewer than 10% of Open women finish under 75 minutes (the 10th-percentile time is 1:15:01). It is a competitive Open time.
What run pace do I need for a sub-75 Hyrox?
Roughly 4:33 per km on average for Open Men and 4:39 per km for Open Women across all eight runs. Your fresh interval pace should be about 20 seconds per km quicker than that.
How many days a week should I train for a sub-75 Hyrox?
Five is the sweet spot: speed run, strength and sleds, threshold run, hybrid session and a long easy run, with one easy or rest day in the middle.
Can I go from 90 minutes to 75 minutes in one training block?
Rarely in one block. A 15-minute jump between races is uncommon, so if your last race was 90 minutes, aim for 82 to 85 first and use this plan as the next step.
How strong do I need to be for a sub-75 Hyrox?
Strong enough to push and pull the race-weight sled (152 kg and 103 kg Open Men, 102 kg and 78 kg Open Women) without a break and still run the next kilometre at pace.
Do I need doubles days (two sessions a day)?
No. This plan is five single-session days. Doubles days start to matter at sub-60.
Bottom line
A sub-75 Hyrox comes from running about 4:33 per km (men) or 4:39 per km (women) with stations that do not slow you down. Run the ten-week plan with its weekly threshold session, hit the week 9 rehearsal inside 78 minutes, and race from a proper taper.