How to train for a sub-90 Hyrox in 5 steps
Sub-90 is mostly a pacing and consistency target. This is the order that works.
- Run the readiness check. Do the four tests in the readiness table. If you miss two of them by more than 10%, add two weeks of base.
- Write your targets down. Pin the target split table somewhere you will see it. Your run target is 5:28 (men) or 5:34 (women) per km on average.
- Train four days a week. Quality run, strength and stations, long easy run, hybrid session. Follow the ten-week table in order.
- Simulate in weeks 5, 7, 8 and 9. Half, full and second-half simulations show whether your station pacing holds when you are tired.
- Taper in week 10. Drop to primers and short efforts. Race fresh rather than trying to squeeze in a last hard session.
Target splits for a sub-90 Hyrox
To finish in 90 minutes, aim for the splits in this table: about 5:28 per km on the runs for Open Men and 5:34 for Open Women, with the station times shown. They are the median Open splits scaled up or down to a 90-minute total, so they show the balance of a typical athlete at this speed.
| Segment | Target Open Men (90 min) | Target Open Women (90 min) | Median Open Men | Median Open Women |
|---|---|---|---|---|
| SkiErg 1000m | 4:53 | 5:09 | 4:27 | 5:09 |
| Sled push 50m | 3:09 | 2:44 | 2:52 | 2:44 |
| Sled pull 50m | 5:08 | 5:29 | 4:41 | 5:29 |
| Burpee broad jumps 80m | 5:45 | 6:14 | 5:15 | 6:14 |
| Row 1000m | 5:14 | 5:23 | 4:46 | 5:23 |
| Farmers carry 200m | 2:13 | 2:10 | 2:02 | 2:10 |
| Sandbag lunges 100m | 5:29 | 4:52 | 5:00 | 4:52 |
| Wall balls 100 reps | 7:05 | 6:08 | 6:28 | 6:08 |
| Running, average per km (8 × 1 km) | 5:28 | 5:34 | 4:59 | 5:34 |
| Transitions (Roxzone) | 7:24 | 7:15 | 6:45 | 7:15 |
| Modelled total | 1:30:00 | 1:30:00 | 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-90 Hyrox realistic?
For most athletes who train consistently for ten weeks, yes. In our data about 66% of Open men finish under 90 minutes, and about 48% of Open women finish under 90 minutes. The Open Men median is 1:23:04 and the Open Women median is 1:30:39.
That makes sub-90 a good target for a second race, and a stretch for a first one if you have not run consistently before. If you are starting from scratch, do the beginner plan first and come back.
Readiness check before you start
You are ready to start this plan if you can pass at least three of the four tests below on a normal week. They use the same targets as the plan, so there is nothing new to learn.
| Test | Pass mark (Open Men / Open Women) |
|---|---|
| 5 × 1 km run, 2 min rest | Each rep at 5:08 (M) / 5:14 (W) or faster |
| 1000m SkiErg, fresh | 4:53 (M) / 5:09 (W) or faster |
| 1000m row, fresh | 5:14 (M) / 5:23 (W) or faster |
| 100 wall balls (6 kg to 3.00m men, 4 kg to 2.70m women) | Finish in 7:05 (M) / 6:08 (W) or faster, with planned breaks |
M = Open Men target, W = Open Women target. Wall ball weights and heights come from the wall balls guide.
Weekly shape of the sub-90 plan
The plan uses four hard sessions a week and three recovery days, so you recover well enough to train consistently for ten weeks. Move days around to fit your week, but keep the quality run and long run apart.
| Day | Session |
|---|---|
| Day 1 | Quality run (intervals or steady) |
| Day 2 | Strength + stations (sleds, lunges, carries) |
| Day 3 | Rest or 30 min easy |
| Day 4 | Long easy run |
| Day 5 | Hybrid session or simulation |
| Day 6–7 | Rest, walk, mobility |
Four hard sessions a week. Days 3, 6 and 7 are recovery.
The 10-week sub-90 plan
The table gives the key sessions for every week, with paces filled in from the target splits. Quality runs use the fresh interval pace (20 seconds per km quicker than race-average pace, our own rule of thumb), and station efforts use the race weights from the workouts library.
| Week | Focus | Quality run | Station work | Hybrid / simulation | Long run |
|---|---|---|---|---|---|
| 1 | Base | 5 × 1 km at 5:08 (M) / 5:14 (W), 2 min jog | Sled push 5×25m, sled pull 4×25m, sandbag lunges 3×40m, carry 3×100m | 3 rounds: 500m run, 15 wall balls, 250m row | 7 km easy |
| 2 | Base | 6 × 1 km at 5:08 (M) / 5:14 (W), 90 s jog | SkiErg 4×500m at 2:26 (M) / 2:35 (W) per 500m, 90 s rest; carry 4×100m; wall balls 4×20 | 4 rounds: 400m run, 20 wall balls, 250m SkiErg | 8 km easy |
| 3 | Base | 3 × 10 min steady at 5:28 (M) / 5:34 (W), 2 min jog | Sled push 4×40m, sled pull 4×40m, lunges 3×50m | 1 km run, 1000m SkiErg at 4:53 (M) / 5:09 (W), 1 km run, 1000m row at 5:14 (M) / 5:23 (W) | 9 km easy |
| 4 | Deload | 4 × 1 km at 5:08 (M) / 5:14 (W), 90 s jog | Two sets of each station, light | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Compare with the targets in week 3 | 6 km easy |
| 5 | Build | 4 × 1.5 km at 5:28 (M) / 5:34 (W), 2 min jog | Sled push 3×50m, sled pull 3×50m, lunges 2×100m, carry 3×200m at race weight | Half simulation: 4 × (1 km run + station): SkiErg, sled push, sled pull, burpee broad jumps | 10 km easy |
| 6 | Build | 5 × 1 km at 5:08 (M) / 5:14 (W), 90 s jog | Wall balls 4×25 with 30 s rest, burpee broad jumps 4×20m, carry 3×200m | 1 km run, 100 wall balls, 1 km run, 1000m row | 10 km easy |
| 7 | Race-specific | 2 × 12 min at 5:28 (M) / 5:34 (W), 3 min jog | Sled push 3×50m, sled pull 3×50m, lunges 2×100m at race weight | Full simulation at controlled effort. Hold 5:28 (M) / 5:34 (W) per km and ignore station times | 8 km easy |
| 8 | Race-specific | 6 × 1 km at 5:08 (M) / 5:14 (W), 90 s jog | Wall balls 2×50 with 20 s rest, carry 2×200m | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls | 8 km easy |
| 9 | Peak | 4 × 1 km at 5:28 (M) / 5:34 (W), 2 min jog | Primers: sled push 2×50m, sled pull 2×50m, 50 wall balls | Full rehearsal at goal pace. Finishing within 3 minutes of 90 means you are on track | 6 km easy |
| 10 | Taper + race | 4 × 400m at 5:08 (M) / 5:14 (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. Use your own division's number. The simulation checkpoint in week 9 is a rule of thumb, not a guarantee.
Race-day pacing for a 90-minute finish
Run the first three kilometres no faster than 5:28 (men) or 5:34 (women) and keep the SkiErg and sled push under control. The aim is a consistent run average, not a fast start.
- Runs 1 to 3: hold goal pace, do not go under it.
- Stations 1 to 4: hit the targets without red-lining. The sled push should leave you able to run.
- Runs 5 to 8: this is where the pace check pays off. If you feel good after the row, tighten up by 5 to 10 seconds per km.
- Wall balls: choose your break pattern in training and keep it, even if you feel fresh.
For more on race pacing see how to pace Hyrox and how to run a negative split.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Running km 1 too fast. If your first kilometre is more than 15 seconds quicker than 5:28 (men) or 5:34 (women), you pay for it on runs 5 to 8.
- Chasing station times on the SkiErg. The SkiErg target is 4:53 for men and 5:09 for women. Beating it by a minute gives the time back on the sled push and the run after.
- Ignoring transitions. Transitions are about 7:24 of a 90-minute race. Walking slowly in and out of stations adds up quickly.
- Only practising stations fresh. Almost every station in the race comes after a run. Train them on tired legs from week 5.
- Skipping the long run. It is the easiest session to cut and the one that protects your pace on runs 6 to 8.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
Is a sub-90 Hyrox good?
Yes. In our dataset of 224,008 results about 66% of Open men finish under 90 minutes, and about 48% of Open women finish under 90 minutes. It is a strong goal for a first or second race.
What run pace do I need for a sub-90 Hyrox?
About 5:28 per km on average for Open Men and 5:34 per km for Open Women, across all eight runs. That average includes tired runs at the end, so your fresh interval pace should be about 20 seconds per km quicker.
How long does it take to train for a sub-90 Hyrox?
Ten weeks of four sessions a week for athletes who can already run 5 km. If you cannot, use the 12-week beginner plan first, then this one.
Do I need a fast 5 km time first?
No. The readiness check is based on pace per km at a repeatable effort, not a 5 km race time. If you can run 5 repeats of 1 km at the fresh interval pace with 2 minutes rest, you are ready to start.
Can I hit sub-90 on a 4-day plan?
Yes. This plan is four sessions a week. The fifth and sixth days are optional easy aerobic work.
What should my station splits be for a 90 minute Hyrox?
See the target table. For Open Men the main targets are SkiErg 4:53, sled push 3:09, sled pull 5:08, burpee broad jumps 5:45, row 5:14, farmers carry 2:13, lunges 5:29, and wall balls 7:05.
Bottom line
Sub-90 is a realistic, well-defined target: average 5:28 per km (men) or 5:34 per km (women), hold the station targets, and keep your first half calm. Run the ten-week plan in order, take the deload week, and use the full simulation in week 9 as your go or no-go check.