Average HYROX Finish Time: Global Results by Division, Age Group & Station
The average HYROX finish time across all divisions is approximately 1 hour and 32 minutes (01:32:00).
Every HYROX race follows the same format around the world. Athletes complete eight 1-kilometre runs and eight workout stations. This makes it easier to compare race results from different locations, including Europe, North America, Australia, and Asia.
However, the average finish time can be very different depending on your division, age group, and fitness level.
For example, finishing HYROX in 1 hour and 25 minutes may put you in a different percentile in Women’s Open compared to Men’s Open or Women’s Pro.
In this guide, we will look at average HYROX finish times, performance by division, age-group results, and average times for all eight workout stations. You will also learn how to set a realistic finish-time goal for your next race.
Want to plan your HYROX race pace? Use our free HYROX Pacing & Station Split Calculator to calculate your target running pace and workout station times based on your current 5K running performance.
1. Average HYROX Finish Time by Division
Your total HYROX finish time comes from three main parts:
- Running time: The time needed to complete all eight 1-kilometre runs.
- Workout station time: The time spent completing all eight exercises.
- Roxzone time: The time spent moving between the running track and workout stations.
The following table shows estimated HYROX finish-time benchmarks for different divisions. You can use these numbers to compare your performance with other athletes.
| Division | Elite (Top 5%) | Competitive (Top 25%) | Median (50%) | Slower 25% |
|---|---|---|---|---|
| Men’s Open | Sub 01:06:00 | 01:15:30 | 01:26:30 | 01:39:00+ |
| Women’s Open | Sub 01:12:00 | 01:22:00 | 01:33:45 | 01:46:30+ |
| Men’s Pro | Sub 01:02:30 | 01:12:00 | 01:22:15 | 01:34:00+ |
| Women’s Pro | Sub 01:09:00 | 01:18:30 | 01:29:10 | 01:41:00+ |
| Doubles Men | Sub 00:57:00 | 01:05:00 | 01:13:30 | 01:23:00+ |
| Doubles Women | Sub 01:03:00 | 01:11:30 | 01:20:45 | 01:31:00+ |
| Doubles Mixed | Sub 01:00:00 | 01:08:15 | 01:17:20 | 01:27:30+ |
Note: These are the benchmark figures provided in the source data, not independently verified official global HYROX averages.
Why Are HYROX Pro Times Faster Than Open Times?
You might wonder why Pro athletes have faster average finish times than Open athletes, even though the Pro division uses heavier weights.
The main reason is the type of athletes who enter each division.
Most beginners choose the Open division. The Pro division usually attracts athletes who already have experience in functional fitness, CrossFit, running, and strength training.
These athletes often have better endurance, stronger muscles, and more experience managing their energy during a race.
Although Pro athletes use heavier sleds and wall balls, their overall fitness and training experience help them finish faster.
2. Average HYROX Running and Workout Station Times
HYROX is not just about running or lifting weights. Athletes need to manage both throughout the race.
Running and Roxzone transitions together account for around 56% to 60% of total race time. The eight workout stations make up the remaining 40% to 44%.
Here is a breakdown of the average times for Men’s Open and Women’s Open athletes.
| Race Segment / Station | Men’s Open | Women’s Open |
|---|---|---|
| Average 1,000m Run (x8) | 05:08 | 05:38 |
| Station 1: 1,000m SkiErg | 04:18 | 04:52 |
| Station 2: 50m Sled Push | 03:12 | 03:05 |
| Station 3: 50m Sled Pull | 04:35 | 05:10 |
| Station 4: 80m Burpee Broad Jumps | 04:55 | 05:35 |
| Station 5: 1,000m RowErg | 04:12 | 04:48 |
| Station 6: 200m Farmers Carry | 02:15 | 02:22 |
| Station 7: 100m Sandbag Lunges | 04:50 | 05:05 |
| Station 8: 100 Wall Balls | 06:15 | 06:30 |
| Total Roxzone Time | 05:54 | 06:26 |
What Can We Learn From These Station Times?
Some interesting patterns appear when we compare the two divisions.
1. Sled Push Times
Women’s Open athletes have a slightly faster average sled push time in this table than Men’s Open athletes.
One reason is the difference in sled weights between the divisions. Men’s Open athletes push a heavier sled, so the station can take longer.
2. Rowing Can Help You Recover
The RowErg station comes after the Burpee Broad Jumps. By this point, many athletes are already tired.
Instead of trying to row as fast as possible, it can be useful to maintain a steady pace. This helps control your breathing and prepare your body for the next stations.
3. Wall Balls Can Take More Time Than Expected
Wall Balls are one of the final challenges in HYROX. Athletes must complete 100 repetitions while managing their breathing and leg fatigue.
Poor pacing can lead to frequent breaks, making this station take much longer.
3. How Age Affects HYROX Finish Times
Age can influence HYROX performance, but it does not mean older athletes cannot achieve excellent results.
Experience, running ability, strength, endurance, and training consistency all play important roles.
Interestingly, some age groups in the 30–39 range can perform better than younger athletes. This may be because experienced athletes have spent more time developing their strength and endurance.
The following table shows the estimated median finish times and competitive targets for different age groups.
| Age Group | Men’s Open Median | Women’s Open Median | Men’s Top 10% Target | Women’s Top 10% Target |
|---|---|---|---|---|
| 16–24 | 01:27:10 | 01:35:00 | Sub 01:09:30 | Sub 01:16:00 |
| 25–29 | 01:25:15 | 01:32:10 | Sub 01:07:30 | Sub 01:14:00 |
| 30–34 | 01:24:50 | 01:31:45 | Sub 01:07:00 | Sub 01:13:30 |
| 35–39 | 01:26:05 | 01:33:20 | Sub 01:08:30 | Sub 01:15:00 |
| 40–44 | 01:28:40 | 01:36:15 | Sub 01:11:00 | Sub 01:17:45 |
| 45–49 | 01:31:50 | 01:39:40 | Sub 01:14:00 | Sub 01:21:00 |
| 50–54 | 01:36:20 | 01:44:30 | Sub 01:18:00 | Sub 01:25:30 |
| 55–59 | 01:41:45 | 01:50:15 | Sub 01:23:00 | Sub 01:31:00 |
These numbers can help you choose a realistic race target based on your age group.
Remember that age is only one factor. Your training history and current fitness level also matter.
4. Three Common Reasons HYROX Athletes Lose Time
The difference between finishing HYROX in 1 hour and 30 minutes and finishing in 1 hour and 15 minutes is 15 minutes.
That difference does not always come from running or completing the workout stations faster. Small delays throughout the race can also add up.
Here are three common areas where athletes lose valuable time.
1. Running Slowly in the Middle of the Race
Runs 4, 5, and 6 can be especially challenging.
By this point, athletes have already completed the SkiErg, Sled Push, Sled Pull, and Burpee Broad Jumps.
Their legs are tired, and maintaining the same running pace becomes difficult.
One way to improve is to practise running immediately after strength exercises. This helps your body get used to running when your legs are already tired.
2. Taking Too Many Breaks During Lunges and Wall Balls
Sandbag Lunges and Wall Balls are challenging because they require muscular endurance.
Taking too many long breaks can increase your total race time.
For example, instead of stopping whenever you feel tired, you can practise breaking your Wall Balls into smaller sets.
A possible approach is:
- Complete 15 repetitions.
- Take a short breathing break.
- Continue with the next set.
- Repeat until you finish all 100 repetitions.
Choose a set size that matches your fitness level. The goal is to reduce unnecessary rest without sacrificing good technique.
3. Spending Too Much Time in the Roxzone
The Roxzone is the transition area between running and workout stations.
Some athletes slow down too much while moving between stations. These small delays can add several minutes to the final race time.
Practise moving efficiently through transitions. You do not need to sprint, but maintaining a steady pace can help you save time.
5. How to Calculate Your Personal HYROX Target Time
Global average times are useful, but your personal HYROX target should depend on your running speed, strength, and endurance.
For example, a strong runner may complete the 1-kilometre runs quickly but struggle with sled pushes. A strength-focused athlete may perform well at the workout stations but lose time during the running sections.
Follow these three steps to create a basic race plan.
Step 1: Calculate Your HYROX Running Pace
Start with your current 5K personal best.
Your running pace during HYROX will usually be slower than your normal running pace because you have to complete workout stations between runs.
As a starting estimate, add around 15% to 18% to your normal 5K pace per kilometre.
For example:
If your normal 5K pace is 5 minutes per kilometre, your estimated HYROX running pace could be around 5 minutes 45 seconds to 5 minutes 54 seconds per kilometre.
This is only a starting estimate. Your actual pace will depend on your fitness and how well you handle the workout stations.
Step 2: Set a Roxzone Time Target
Do not forget to include transition time in your race plan.
A small delay at each transition can add up over eight rounds.
You can initially allocate around 6% to 7% of your total target time for Roxzone transitions and adjust this based on your training results.
Step 3: Plan Your Workout Station Times
Divide the remaining race time between the eight workout stations.
Do not expect every station to take the same amount of time.
For example, Wall Balls, Sandbag Lunges, and Sled Pulls may require more time depending on your strengths and weaknesses.
Pay special attention to the final two stations because fatigue can make them more difficult.
Final Thoughts
HYROX performance depends on more than running speed or strength. You need a combination of endurance, muscular strength, pacing, and good race strategy.
Understanding average HYROX finish times can help you compare your performance with other athletes and set better training goals.
Start by checking your current 5K pace, identifying your weakest workout stations, and practising running when your legs are tired.
Most importantly, focus on improving your own performance rather than comparing every result with elite athletes.
Plan Your Next HYROX Race: Use our free 5-in-1 Hybrid Calculator Suite to calculate HYROX race splits, running targets, VO2 max training zones, and Concept2 rowing and SkiErg performance targets.
Important publishing recommendation: The original article includes very specific global averages, percentile rankings, and claims about more than 150,000 race results. These figures should be supported by reliable data before publication. I have retained the supplied numbers but have not independently verified them. Also, check the station times and division-specific sled weights against the relevant HYROX race rules before presenting them as official statistics.
