What is a Good HYROX Time? Benchmarks by Division, Gender and Age (2026)

A good HYROX time for Open Men is anything under 1 hour 20 minutes, which puts you in the top 25% of finishers. For Open Women, sub-1:35 is the equivalent benchmark. If you’re targeting your first race, finishing anywhere between 1:30 and 2:00 (men) or 1:45 and 2:15 (women) is a realistic and genuinely strong result.

But a single number doesn’t tell the full story. Your division, age group, training background, and whether it’s your first race all shift what “good” means for you. This guide breaks down HYROX finish time benchmarks by division, gender, and age group, explains what the numbers actually mean, and gives you a framework for setting a target that makes sense for where you are right now.

Key Takeaways

• A good HYROX time for Open Men is sub-1:20 (top 25%); for Open Women, sub-1:35 is the equivalent benchmark.
• The true field average is ~1:33 to 1:38 for Open Men and ~1:47 to 1:52 for Open Women; first-timers typically finish between 1:30 and 2:00 (men) and 1:45 and 2:15 (women).
• Running fitness is the strongest single predictor of your HYROX finish time. Your 5K or 10K pace matters more than how heavy you can lift.
• Wall Balls and SkiErg cause the widest time variance in Open division; improving those two stations alone can cut 5 to 10 minutes off your total.
• Use the HYROX Finish Time Predictor  to get a personalised benchmark based on your actual running pace, not a generic table.

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HYROX Finish Time Benchmarks at a Glance

The table below covers the Open and Pro divisions by gender, based on aggregated results across thousands of races in the 2024/25 season. HYROX is a standardised race format with the same eight stations at every event worldwide; for full details on the race structure and official divisions, see the HYROX official site . These figures reflect mid-pack and competitive thresholds, not the absolute fastest times.

Division	First-Timer	Average (50th percentile)	Good (top 25%)	Elite (top 10%)
Open Men	1:30 to 2:00	1:33 to 1:38	sub-1:20	sub-1:10
Open Women	1:45 to 2:15	1:47 to 1:52	sub-1:35	sub-1:22
Pro Men	N/A	1:05 to 1:10	sub-1:00	sub-55 min
Pro Women	N/A	1:10 to 1:20	sub-1:05	sub-60 min

For Doubles categories, Men Doubles teams average around 1:19, Women Doubles around 1:29, and Mixed Doubles around 1:25. Doubles athletes share the workload at stations where simultaneous effort is permitted, which typically produces faster overall times than an equivalent Singles effort.

One thing worth noting about these benchmarks: HYROX self-selects for fit people. The athletes who enter a HYROX race are not a random sample of the population. They’re runners, gym members, CrossFitters, and functional fitness athletes who chose to sign up for a demanding event. That means the “average” HYROX time is already faster than a genuine population average would be. If you’re newer to structured training, finishing the race is a strong result in itself.

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What Does “Good” Actually Mean? A Percentile Breakdown

Rather than chasing a specific time in your first race, it helps to understand where different finish times actually sit in the field.

Open Men

• Sub-1:10: Elite. Top 10% of Open Men. You’re running sub-5:00/km across all eight segments and executing every station efficiently.
• Sub-1:20: Advanced. Top 25%. This requires a solid running base (sub-45 min 10K) and practised station work at race weight.
• 1:20 to 1:35: Competitive mid-pack. Top 35 to 50% of finishers. A strong result for athletes with mixed backgrounds who’ve trained specifically.
• 1:35 to 1:50: Field average territory. Most well-prepared athletes in their first or second race land here.
• 1:50 to 2:10: Common for first-timers. Nothing to be ashamed of. Finishing is an achievement. Every runner who crosses the HYROX finish line has completed 8km of running and eight demanding stations.

Open Women

• Sub-1:22: Elite. Top 10% of Open Women. Requires a competitive running base and strong station execution.
• Sub-1:35: Advanced. Top 25%. You need consistent training, good running fitness, and efficient station technique to hit this.
• 1:35 to 1:50: Competitive mid-pack. Top 35 to 50%.
• 1:50 to 2:05: Field average territory for Open Women.
• 2:05 to 2:20: Common for first-timers or athletes whose running base needed more work.

The single most important thing these brackets share: getting from the 1:50 to 2:00 bracket into the 1:20 to 1:35 bracket is almost always a running improvement story, not a strength one.

Want to know exactly where your running fitness puts you? The Kracey HYROX Finish Time Predictor  estimates your HYROX result from your current 5K or 10K pace. It takes about 30 seconds to use and gives you a target to train towards.

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HYROX Times by Age Group

Performance in HYROX, like most endurance-based events, declines gradually with age. The good news: the decline is modest until your mid-fifties, and athletes in their forties who train intelligently frequently outperform athletes in their thirties who don’t.

Age Group	Men (Open) Benchmark Range	Women (Open) Benchmark Range
18 to 24	1:15 to 1:45	1:25 to 1:55
25 to 34	1:10 to 1:40	1:20 to 1:50
35 to 44	1:15 to 1:45	1:28 to 1:58
45 to 54	1:20 to 1:50	1:35 to 2:05
55 to 64	1:28 to 2:00	1:45 to 2:15
65 and over	1:40 to 2:15+	1:58 to 2:30+

Performance drops by roughly 3 to 5% per decade through your thirties and forties, then accelerates slightly in the fifties. For a 25-year-old man finishing in 1:20, that suggests a realistic target of 1:23 to 1:24 at 35 and 1:28 to 1:30 at 45, all else being equal.

Mark from Leeds was 47 when he started training for HYROX. He’d run a couple of half-marathons and trained at the gym three times a week for years. When he looked up age group benchmarks, he assumed sub-1:30 was out of reach for someone his age. His first race came in at 1:38. He spent six months training with specific HYROX station work alongside his running and came back for his second race. He finished in 1:24. Same age, same gym, different preparation.

The ceiling for older athletes is significantly higher than most assume. Age group categories in HYROX exist precisely because the field is deep across all decades.

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How Your 5K Time Predicts Your HYROX Finish

Running accounts for approximately 52% of total race time for most finishers. That one statistic changes how you should think about HYROX training and target-setting.

If you can run 5K in 25 minutes, your eight 1km running segments alone will take roughly 40 minutes. Add station times averaging around 4 to 6 minutes each, plus Roxzone transitions, and you’re looking at a total time north of 1:45 even with clean station execution.

Here’s a rough guide to what your 5K time suggests about your HYROX potential with solid station training:

5K Time	HYROX potential (Open Men)	HYROX potential (Open Women)
Sub-20 min	Sub-1:10	Sub-1:20
20 to 22 min	1:10 to 1:20	1:20 to 1:30
22 to 25 min	1:20 to 1:35	1:30 to 1:45
25 to 28 min	1:35 to 1:50	1:45 to 2:00
28 to 32 min	1:50 to 2:10	2:00 to 2:20

These figures assume competent station execution at race weight. An athlete with a strong 5K time but no station training will likely underperform the table. An athlete who has drilled every station but neglected running will find the table optimistic.

The practical implication: if you want to improve your HYROX time by 10 to 15 minutes, the first question to ask is whether your running has improved. Use the Kracey Training Zone Calculator  to set your heart rate zones for running and ensure you’re building your aerobic base at the right intensity rather than grinding every session at the same effort.

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Which Stations Cost You the Most Time?

Understanding average station splits helps you target your training intelligently rather than working uniformly across all eight stations.

For Open division athletes, here are typical station times and where the most time is lost:

Station	Open Men average	Open Women average	Biggest risk
SkiErg (1,000m)	4:20	5:05	Going too hard and spiking heart rate for the next 3 stations
Sled Push (50m)	2:50	3:10	Wrong footwear, poor drive angle
Sled Pull (50m)	3:00	3:20	Relaxing between push and pull transition
Burpee Broad Jumps (80m)	5:30	6:30	Going out too fast in the first 20 metres
Rowing (1,000m)	4:10	4:50	Burning aerobic capacity needed for the back half
Farmer’s Carry (200m)	3:00	3:20	Grip failure, undertrained forearm endurance
Sandbag Lunges (100m)	5:30	6:00	Not training lunges under fatigue
Wall Balls (100 reps)	6:30	7:30	No break strategy, arriving already depleted

Wall Balls and SkiErg show the widest variance in the Open field. An athlete who trains those two stations seriously can expect to save 4 to 8 minutes compared to an athlete who skips them.

Sophie had run a few 10K races and trained legs twice a week before her first HYROX in Manchester. She knew the 8 stations in theory but had only practised wall balls twice in training. Race day: Station 8 took her 11 minutes. Six months later, having spent two sessions a week on wall ball sets in the second half of her training sessions (never fresh, always fatigued), she completed them in 6 minutes 40 seconds. That single improvement dropped her total time by more than 4 minutes.

If you’re building your first HYROX plan and have limited time, prioritise Wall Balls, SkiErg, and Sandbag Lunges. They produce the most time savings per hour of training for Open division athletes.

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How to Improve Your HYROX Time

If you already have a HYROX result and want to improve it, the path forward depends on where your time is going.

If your running segments are slow: Your aerobic base needs work. Dedicate one session per week to Zone 2 running (easy, conversational pace) to build your engine without accumulating fatigue. Add one interval session per week at your goal 1km race pace. Use the HYROX Pace Calculator  to work out what pace you actually need per kilometre to hit your target time.

If your station times are slow: You probably trained stations fresh. In a race, you hit every station after a 1km run. The solution is transition training: run 1km at race pace, then go straight into a station exercise without resting. This is the training adaptation most athletes miss entirely, and it’s the biggest differentiator between a 1:40 finisher and a 1:25 finisher with equivalent component fitness.

If you blew up in the back half: Your pacing strategy needs work. Most HYROX blow-ups start at Station 1 (SkiErg). Going too hard at the start sets your heart rate into a zone it can never fully recover from across the remaining seven stations. Target 80 to 85% effort on SkiErg, even if it feels conservative. You’ll bank the investment across the last three stations.

If your Wall Balls took more than 9 minutes: You need more Wall Ball volume under fatigue. Train them last in your session, not first.

A personalised HYROX training plan from Kracey  integrates running, station work, and transition training into a single programme built around your race date and current fitness level. Every session is structured to build toward your specific time goal.

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FAQ

What is considered a good HYROX time for a beginner?

For a first-timer in the Open division, finishing between 1:30 and 2:00 (men) or 1:45 and 2:15 (women) is a solid debut. Completing the race is the primary goal. Most athletes improve their time significantly in their second race once they know what to expect and have trained with station work under fatigue.

What is the average HYROX time for Open Men and Women?

Based on aggregated race results from the 2024/25 season, the field average for Open Men sits around 1:33 to 1:38 and for Open Women around 1:47 to 1:52. These figures include experienced repeat athletes. True first-timer averages are typically 10 to 15 minutes slower.

Is a 1 hour 30 minute HYROX time good?

For Open Men, sub-1:30 puts you in roughly the top 30 to 35% of finishers, which is an above-average result. For Open Women, 1:30 is elite territory (top 5 to 10%). Context matters: a 1:30 in your first race is significantly more impressive than a 1:30 after five races.

Does age affect HYROX times significantly?

Modestly, yes. Performance declines by roughly 3 to 5% per decade through your forties, meaning a 40-year-old athlete at peak HYROX preparation might finish 5 to 8 minutes slower than their 25-year-old equivalent. Dedicated training more than compensates for this. Age group categories in HYROX (available on the HYROX results platform ) let you benchmark against your peers rather than the overall field.

How do I predict my HYROX finish time before my first race?

The most accurate method is to input your current 5K or 10K running pace into the Kracey HYROX Finish Time Predictor . Since running accounts for around 52% of total race time, your running fitness gives the best single-input prediction. Add 5 to 10 minutes if your station training has been limited, or subtract 5 minutes if you’ve drilled all eight stations at race weight.

What HYROX time should I target for my first race?

Use your most recent 10K time as a starting point. If you run 10K in 50 to 55 minutes, a realistic first-race target for Open Men is 1:40 to 1:50. Add specific station training across 8 to 12 weeks and you can typically drop 10 to 15 minutes from that initial prediction. The Kracey HYROX Finish Time Predictor  does this calculation for you and accounts for fatigue across the eight running segments.

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Set Your Target, Then Build Around It

A good HYROX time is one that is achievable from your current fitness level with the right preparation, and then improves with each successive race. For Open Men, sub-1:30 is a strong goal for anyone with a decent running base and 10 to 12 weeks of structured training. For Open Women, sub-1:45 is a similarly achievable and meaningful target.

The athletes who consistently outperform their expected times share one habit: they train for what HYROX actually is. Not running plus gym. Running into gym, without rest, eight times. That transition training is where most time gains come from for athletes who’ve been training each component in isolation.

If you want to know exactly where you stand and what time you’re capable of, start with the HYROX Finish Time Predictor . Input your running pace and your target division. The predictor gives you a realistic race time based on your current fitness.

Then, when you’re ready to build toward it, a personalised HYROX training plan from Kracey  structures your running development, station work, and race-specific preparation into a single periodised programme built around your race date. You arrive at the start line knowing your target splits, having trained in the conditions that actually matter.

Know your number. Train for it. Race it.

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For race-day pacing by station, use the HYROX Pace Calculator  to set a precise split target for every 1km run and every station before race day.

For a full breakdown of how to structure your training leading up to HYROX, see the HYROX Training Plan guide .