Average HYROX Times by Division: Real Benchmarks and How to Set Your Goal
The average HYROX finish time is 1 hour 30 minutes, but that number misleads most athletes preparing for their first race. Division, experience level, and age all shift the picture dramatically. Here is the full breakdown of average HYROX times by division, plus a goal-setting framework to use them properly.
You have probably already Googled “average HYROX time” and landed on 1:30. It is a real number, pulled from official HYROX data across hundreds of thousands of finishes. The problem is that it pools experienced athletes, repeat racers, and seasoned hybrid competitors into the same average as genuine first-timers. If you are preparing for your debut race and benchmarking against 1:30, you may be setting yourself up for a tough day.
The truth is more useful: first-time Open Men typically finish closer to 1:40-2:00. First-time Open Women are often closer to 1:50-2:10. Knowing that changes how you plan, train, and pace.
Key Takeaways
- The global average HYROX finish time is 1:30, but first-timer medians are closer to 1:45 for Open Men and 1:55 for Open Women.
- Average Open Men times cluster around 1:20-1:25 for experienced athletes; Open Women around 1:35-1:42.
- Pro Men average 52-65 minutes; Pro Women average 62-76 minutes, with qualifying standards requiring sub-1:05 (Men) and sub-1:12 (Women).
- Running accounts for roughly 42-50 minutes of most Open finishes; station time adds another 32-40 minutes.
- Most athletes improve 15-25% from their first to second race through better pacing, station familiarity, and smarter race-day nutrition.
What the Global Average Actually Tells You (and What It Doesn’t)
The official HYROX FAQ cites 1:30 as the global average finish time across the 2024/2025 season, covering 650,000+ athletes. That is genuinely useful as a high-level benchmark, it tells you the race is designed to take most people between 60 and 120 minutes, and that the format is achievable without elite fitness.
What it does not tell you is where a first-timer actually lands.
The 1:30 figure is pulled heavily toward experienced participants. HYROX has a repeat-racer rate that skews published averages faster than the true first-timer experience. When you strip out athletes competing in their third, fourth, or fifth race, the median first-time Open finisher sits closer to 1:45 for men and 1:55 for women.
That is not a discouraging number. It is a planning number.
Consider James, a 34-year-old from Manchester who trained consistently for 14 weeks ahead of his first HYROX. He was hitting 5km in 23 minutes and could complete all the workout stations in training. He set a race goal of 1:30 based on the published average. By station 5, he had gone out too fast on the running legs and was fighting accumulated fatigue. He finished in 1:52. At his second race six months later, using a proper pacing strategy and a realistic goal of 1:38, he finished in 1:36.
The benchmark is not the problem. Misapplying it is.
Here is what the data consistently shows: athletes who understand which benchmark applies to them make significantly better race-day decisions. And athletes who race HYROX twice improve by 15-25% between events, not because they got dramatically fitter, but because they learned the race.
Average HYROX Times by Division: The Full Breakdown
The tables below show beginner, intermediate, advanced, and elite time bands for each HYROX division, based on aggregated 2024/2025 race data.
Open Men
Open is the default division. No qualifying standard required, standard equipment loads.
| Level | Finish Time |
|---|---|
| Beginner (first-timer) | 1:40:00-2:00:00 |
| Intermediate | 1:20:00-1:40:00 |
| Advanced | 1:05:00-1:20:00 |
| Elite | Sub-1:05:00 |
The experienced Open Men average clusters around 1:20-1:25. The Pro qualifying standard for Men is sub-1:05:00, so if you are consistently finishing below that in Open, you are eligible to move up.
Open Women
| Level | Finish Time |
|---|---|
| Beginner (first-timer) | 1:50:00-2:15:00 |
| Intermediate | 1:35:00-1:50:00 |
| Advanced | 1:18:00-1:35:00 |
| Elite | Sub-1:18:00 |
The experienced Open Women average sits around 1:35-1:42. Women’s Pro qualifying requires sub-1:12:00.
Pro Men
Pro athletes compete with heavier loads and self-select into the division. Weighing up the step? The HYROX Pro vs Open guide breaks down exactly when to move up. The average Pro Men finish is 52-65 minutes, with the qualifying standard set at sub-1:05:00.
| Level | Finish Time |
|---|---|
| Qualifier (lower Pro) | 58:00-1:05:00 |
| Mid-field Pro | 52:00-58:00 |
| Top-10 Pro | Sub-52:00 |
| World Record | 51:59 (Alexander Roncevic, Warsaw Major, April 2026) |
Alexander Roncevic set the Men’s Pro world record at 51:59 in Warsaw in April 2026, becoming the first man to break the 52-minute barrier.
Pro Women
Average Pro Women times sit between 62 and 76 minutes, with the qualifying standard at sub-1:12:00.
| Level | Finish Time |
|---|---|
| Qualifier (lower Pro) | 1:05:00-1:12:00 |
| Mid-field Pro | 58:00-1:05:00 |
| Top-10 Pro | Sub-58:00 |
| World Record | 54:25 (Joanna Wietrzyk, Warsaw Major, April 2026) |
Joanna Wietrzyk’s 54:25 women’s world record, also set at the Warsaw Major in April 2026, stands as one of the most dominant performances in HYROX history.
Doubles: Men, Women, and Mixed
Doubles is one of the most under-covered divisions in benchmark articles; most guides admit they do not have reliable Open Doubles data. Here is what the evidence shows.
In Doubles, two athletes split station reps. This reduces individual fatigue significantly but adds coordination overhead and transition time between partners. The net result is that Doubles teams finish faster than equivalent Solo athletes, but not as fast as the raw numbers might suggest.
| Division | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men’s Doubles | 1:10:00-1:30:00 | 55:00-1:10:00 | 48:00-55:00 | Sub-48:00 |
| Women’s Doubles | 1:20:00-1:40:00 | 1:05:00-1:20:00 | 55:00-1:05:00 | Sub-55:00 |
| Mixed Doubles | 1:15:00-1:35:00 | 1:00:00-1:15:00 | 52:00-1:00:00 | Sub-52:00 |
Pro Doubles qualifying standards for 2024/25: Men’s Doubles sub-58:00, Women’s Doubles sub-1:04:00, Mixed Doubles sub-1:00:00.
The Men’s Pro Doubles world record was set by Alexander Roncevic and Tim Wenisch at the 2026 EMEA Championships in London with an extraordinary 47:41.
Relay
HYROX Relay teams of four split the race into legs, with each athlete completing two running segments and two workout stations. Relay times typically range from 55 minutes to 1:25 depending on team composition and how evenly matched the athletes are. Relay is the best entry point for athletes who want to experience the race environment before committing to a solo finish.
Average HYROX Times by Age Group
Age has a measurable but often over-feared effect on HYROX performance. Performance peaks in the 25-29 age group for men (average around 1:20:23) and the 30-34 age group for women (average around 1:29:49). After those peaks, decline is real, but gradual.
The data suggests HYROX times slow by roughly 2-3 minutes per decade after age 35. A 1:30 finish for a 25-year-old man would be roughly equivalent to a 1:37 for a 45-year-old, accounting for natural physiological change.
| Age Group | Men’s Average | Women’s Average |
|---|---|---|
| 18-24 | 1:22:00-1:30:00 | 1:32:00-1:42:00 |
| 25-29 | 1:18:00-1:25:00 | 1:28:00-1:38:00 |
| 30-34 | 1:20:00-1:27:00 | 1:28:00-1:38:00 |
| 35-39 | 1:23:00-1:31:00 | 1:33:00-1:43:00 |
| 40-44 | 1:26:00-1:35:00 | 1:37:00-1:48:00 |
| 45-49 | 1:30:00-1:40:00 | 1:42:00-1:54:00 |
| 50-54 | 1:35:00-1:46:00 | 1:48:00-2:02:00 |
| 55+ | 1:42:00-1:55:00+ | 1:56:00-2:15:00+ |
The practical implication for athletes over 40: do not benchmark yourself against the open field average. Benchmark yourself against your age group. A 1:42 finish at 47 years old may place you in the top 30% of your age cohort, which is a very different story from being “12 minutes off the average.”
What Station Times Look Like Inside Your Total
A finish time is a summary. Understanding what drives it, and where your minutes are actually going, is where the real marginal gains are.
For most Open finishers, the time splits work out roughly like this:
- Running (8 x 1km): 42-50 minutes
- Workout stations (8 stations combined): 32-40 minutes
- Total: 1:15-1:40 for the majority of the field
The running component accounts for roughly 52-58% of race time for most Open athletes. This is why HYROX rewards hybrid athletes, people who can sustain a decent 1km pace across 8 segments, not just athletes who are strong in the gym.
Station time is heavily influenced by two exercises: Wall Balls (100 reps) and Sled Push. Wall Balls are the single biggest time consumer for most athletes, particularly if they break sets early. Athletes who can complete Wall Balls in 3-4 unbroken sets typically save 2-4 minutes over athletes who break from rep 15 onwards.
Sarah, a competitive CrossFit athlete from London, assumed her gym strength would translate directly to fast station times at her first HYROX. Her running pace was the limiting factor, she averaged 5:30/km on the 1km runs and finished in 1:51. After 12 weeks of dedicated running base work and heart rate zone-based aerobic conditioning , she returned to HYROX Birmingham and finished in 1:34, cutting 17 minutes almost entirely from her running legs.
A/B/C Goal Framework: How to Use These Benchmarks
Rather than picking a single finish time goal, structure your race targets as three tiers. This is a planning technique used by endurance coaches and it works particularly well for HYROX because race-day variables, heat, queuing at stations, partner coordination in Doubles, can shift your finish time by 5-10 minutes beyond your control.
A Goal: Your dream race. Everything goes well, you execute your pacing strategy, no queuing. This is what you would post if everything clicks.
B Goal: Your plan race. Realistic execution of your training. A solid result you would be satisfied with.
C Goal: Your floor. The minimum that represents a well-run race given a difficult day.
Here is how that looks in practice for a first-time Open Man targeting a solid debut:
| Goal | Target Time | What It Requires |
|---|---|---|
| A | 1:35:00 | Clean splits, 5:00/km running, no extended station breaks |
| B | 1:45:00 | Slight fade on runs 5-8, one or two station slowdowns |
| C | 1:55:00 | Tough day, walked some running legs, but finished strong |
Use the HYROX finish time predictor to generate a personalised estimate based on your current running data. This turns the benchmark tables above into a specific number that applies to you, not the average field.
Once you have your A, B, and C goals locked in, you have a training target to work backwards from. A structured plan that periodises your running volume, station strength, and aerobic base bridges the gap between current fitness and your race target. You can start your personalised Kracey HYROX training plan at any fitness level and build towards your goal time from exactly where you are now.
How Your Running Fitness Predicts Your HYROX Time
Before looking at the benchmarks and wondering which tier you belong in, there is a reliable shortcut: your current 5km or 10km pace.
Running accounts for more than half of your total HYROX time. That means your aerobic base is the single biggest lever on your finish time, more so than how strong you are in the gym. Athletes who can run 5km in under 22 minutes (men) or under 26 minutes (women) are typically capable of competitive Open times once station conditioning is layered on top.
If you want to see what your current running data predicts for race day, the HYROX finish time predictor takes your 5km or 10km pace, your division, and your station proficiency and outputs a projected finish time. It is a more honest starting point than guessing off a generic average.
The gap between where you are now and where you want to be is a training problem. A well-structured HYROX training plan targets your specific weak points, whether that is running aerobic capacity, station endurance, or race-day pacing discipline, and gives you a clear path from current fitness to goal time.
If you want to see what a plan built around your race date, current fitness, and available training days looks like, preview a Kracey training plan before committing. No sign-up required to see the structure.
World Championship Qualification: What the Time Tables Mean in Context
One significant piece of context that most benchmark articles miss: from the 2026 World Championships onwards, HYROX has moved to qualifying from the Pro division only (with specific exceptions for the 60+ age category and Regional Open Championship events).
This means the Pro qualifying standards are no longer just a performance flex, they are the gateway to the sport’s highest level of competition. If chasing a World Championship start is on your radar, the sub-1:05 (Men) or sub-1:12 (Women) Pro qualifying standard is your minimum target. And you need to be competing in Pro, not Open, to qualify.
For most athletes this is years away, and that is fine. But it is worth knowing that the Open times in the tables above, however competitive, do not provide a direct path to World Championship qualification under the new structure.
Frequently Asked Questions
What is a good HYROX time for beginners? A good HYROX time for first-timers is 1:40-2:00 for Open Men and 1:50-2:15 for Open Women. These are realistic, achievable targets for athletes who have trained consistently for 10-16 weeks. Do not benchmark against the 1:30 global average, that figure skews toward experienced repeat racers.
What is the average HYROX finish time? The official average HYROX finish time across the 2024/2025 season is 1 hour 30 minutes. However, this average pools experienced and first-time athletes together. The true first-timer median is closer to 1:45 for Open Men and 1:55 for Open Women.
How does HYROX time vary by age? HYROX performance peaks in the 25-29 age group for men and 30-34 for women. After age 35, times typically slow by 2-3 minutes per decade. A 45-year-old finishing in 1:37 is performing at roughly the same relative level as a 25-year-old finishing in 1:30.
Is Doubles faster than Open Singles? Yes, in most cases. Doubles teams split station reps, which reduces individual fatigue. Men’s Doubles intermediate teams typically finish 5-10 minutes faster than equivalent Open Men individuals. However, coordination overhead and transition time mean the advantage is smaller than athletes expect.
What is the difference between Open and Pro HYROX times? The average Pro Man finishes 15-20 minutes faster than the average Open Man, despite racing with heavier loads. This reflects the self-selecting nature of the Pro field, athletes must meet qualifying standards (sub-1:05 for Men, sub-1:12 for Women) to enter Pro. Pro station loads are also higher, making the faster times even more impressive.
How much can I improve my HYROX time between races? Most athletes improve 15-25% between their first and second race. The majority of that improvement comes from better pacing strategy, familiarity with the stations, and improved race-day nutrition, not necessarily from being significantly fitter. Structured training accelerates improvement further by targeting specific limiters like aerobic running base or station conditioning.
The Bottom Line
Average HYROX times by division give you a map. They tell you where the field clusters, what separates beginner from intermediate from elite, and where you sit relative to athletes at your experience level and age.
The 1:30 global average is real, but it is not your benchmark unless you are an experienced hybrid athlete with several races under your belt. First-timers should plan for 1:40-2:00 (Open Men) or 1:50-2:15 (Open Women), then target that 15-25% improvement at race two. For a deeper look at what counts as a good time at every level, see what is a good HYROX time .
Your next step: plug your current running data into the HYROX finish time predictor to get a personalised estimate, then use it to set your A, B, and C goals for race day. From there, start your personalised Kracey training plan and build towards the time you actually want, not just the average.
Train smart. Race with data. Get Kracey results.
Table of Contents
- What the Global Average Actually Tells You (and What It Doesn’t)
- Average HYROX Times by Division: The Full Breakdown
- Open Men
- Open Women
- Pro Men
- Pro Women
- Doubles: Men, Women, and Mixed
- Relay
- Average HYROX Times by Age Group
- What Station Times Look Like Inside Your Total
- A/B/C Goal Framework: How to Use These Benchmarks
- How Your Running Fitness Predicts Your HYROX Time
- World Championship Qualification: What the Time Tables Mean in Context
- Frequently Asked Questions
- The Bottom Line