Training
What Is a Good HYROX Time? 2026 Benchmarks for Men, Women & Doubles
Oct
Ask ten HYROX athletes what is a good HYROX time and you’ll get ten answers — because “good” depends on your division, your gender, your age and whether it’s your first race. This guide gives you real numbers: what the average HYROX time looks like for Men’s Open, Women’s Open and Doubles, where the elite, advanced and intermediate lines fall, and — using the split model behind our HYROX pace calculator — exactly how those finish times break down into runs and stations.
One caveat first: HYROX doesn’t publish official finish-time distributions. Every average below comes from independent analyses of public race results, and we name the source each time.
The Short Answer
| Division | Typical average | “Good” (advanced) | Elite (roughly top 10%) |
|---|---|---|---|
| Men’s Open | about 1:31–1:35 | 1:15–1:25 | under 1:15 |
| Women’s Open | about 1:38–1:50 | 1:24–1:37 | under 1:24 |
| Open Doubles (all pairs) | 1:24:05 (median 1:21:59) | men’s pairs 1:05–1:15 · women’s pairs 1:16–1:27 | men’s pairs under 1:05 · women’s pairs under 1:16 |
Averages: Hyranking (Apr 2026) and HYROX Data Lab (Mar 2026) for singles; HYROX Data Lab’s 425,242-result Doubles study (May 2026) for Doubles. Tiers: HYROX Data Lab.
For a first race, simply finishing strong is the goal. As a rule of thumb, anything inside the “intermediate” band (men 1:25–1:40, women 1:37–1:54) is a solid debut.
Why the “Average HYROX Time” Varies by Source
Two well-known analyses land on different averages for Open singles: Hyranking puts the men’s Open average around 1:31 and women’s around 1:38, while HYROX Data Lab’s 700,000-result study puts them nearer 1:35 and 1:50. The gap comes from who’s in the dataset. Hyranking itself notes that repeat racers — who tend to be faster — show up more often in aggregated results, which pulls averages down. A first-timer-heavy field will be slower than either number.
So treat any single “average” as a range, not a line in the sand.
Men’s Open Benchmarks
| Level | Finish time | Run pace (8 × 1 km) | All stations combined |
|---|---|---|---|
| Elite | under 1:15 | 4:53/km at 1:15 | 35:58 at 1:15 |
| Advanced | 1:15–1:25 | 5:32/km at 1:25 | 40:45 at 1:25 |
| Average | ~1:31 | 5:55/km | 43:38 |
| Intermediate | 1:25–1:40 | 6:30/km at 1:40 | 47:57 at 1:40 |
| Beginner | 1:40–1:54 | — | — |
Women’s Open Benchmarks
The average HYROX time for women in the Open division sits somewhere between about 1:38 and 1:50, depending on the dataset.
| Level | Finish time | Run pace (8 × 1 km) | All stations combined |
|---|---|---|---|
| Elite | under 1:24 | 5:31/km at 1:24 | 39:55 at 1:24 |
| Advanced | 1:24–1:37 | 6:22/km at 1:37 | 46:05 at 1:37 |
| Average | ~1:38 | 6:26/km | 46:34 |
| Intermediate | 1:37–1:54 | 7:29/km at 1:54 | 54:10 at 1:54 |
| Beginner | 1:54–2:10+ | — | — |
HYROX Data Lab lists two slightly different sets of women’s ranges on the same page; we’ve used its gender-specific list (elite under 1:24, advanced to 1:37, intermediate to 1:54). Paces and station totals come from our pace calculator’s Open model; Roxzone transition time is folded into each split.
Where the Time Actually Goes
In our pace calculator’s Open model, the eight 1 km runs take about 52% of your finish time and the eight stations about 48%. Here’s the full breakdown at two realistic targets — a 1:25 man (top of “advanced”) and a 1:37 woman:
| Segment | Men 1:25:00 | Women 1:37:00 |
|---|---|---|
| Each 1 km run | 5:32 | 6:22 |
| SkiErg 1,000 m | 5:01 | 5:36 |
| Sled Push 50 m | 2:43 | 3:28 |
| Sled Pull 50 m | 2:43 | 3:28 |
| Burpee Broad Jumps 80 m | 6:48 | 7:20 |
| Row 1,000 m | 4:31 | 5:07 |
| Farmers Carry 200 m | 3:09 | 3:46 |
| Sandbag Lunges 100 m | 5:52 | 6:16 |
| Wall Balls 100 reps | 9:57 | 11:05 |
Two things jump out. First, wall balls are the single longest station — close to 10 minutes for a 1:25 man — so a few seconds saved per set adds up fast. Second, because running is over half the race, holding an even run pace from Run 1 to Run 8 is worth more than any single station. Our HYROX pacing guide covers how to avoid the classic too-fast first kilometre.
Want splits for your own goal? Enter any finish time from 0:45 to 2:10 in the pace calculator, then print them onto a waterproof race split pace band so you can check them mid-race without doing maths in the Roxzone.
What Is a Good HYROX Time for Doubles?
In Doubles, both partners run all eight kilometres together and split the station work, so times are faster than singles. HYROX Data Lab’s study of 425,242 Doubles results (Seasons 7–8) gives:
| Average | Median | |
|---|---|---|
| Open Doubles | 1:24:05 | 1:21:59 |
| Pro Doubles | 1:17:44 | 1:15:03 |
| Level | Men’s pairs | Women’s pairs |
|---|---|---|
| Elite (top 10%) | under 1:05 | under 1:16 |
| Advanced | 1:05–1:15 | 1:16–1:27 |
| Intermediate | 1:15–1:27 | 1:27–1:40 |
| Beginner | 1:27–1:45 | 1:40–1:55 |
Mixed pairs typically land between the men’s and women’s numbers. Note that the average and median above combine all pair types, so a men’s pair at 1:22 is closer to “intermediate” than its overall percentile suggests.
Our pace calculator models singles splits only — it doesn’t have a Doubles setting — so for pairs, plan run pace together and decide station splits by strengths. The HYROX Doubles guide walks through how to divide the work.
How to Set Your Own Target
- First race? Aim to finish feeling in control. Pick a target in your division’s intermediate band and pace the first run conservatively.
- Raced before? Take your last finish time and aim for 3–5% faster. Put it into the calculator to see which runs and stations need to come down.
- Thinking about Pro? Pro uses heavier loads, so the same fitness gives a slower time — see Open vs Pro and the weights guide before switching.
- Build the engine. The 12-week training plan is structured around a goal time.
Pick a Race to Chase Your Time
The fall US season still has plenty of chances to test a benchmark: HYROX Tampa (October 22–25), Denver (November 12–15), Dallas (November 18–22), Anaheim (December 3–6) and Nashville (December 9–13). Every date and venue is on our US race calendar. Curious how fast the top end goes? See HYROX world records.
Frequently Asked Questions
What’s a good HYROX time for a beginner?
For a first Open race, finishing in roughly 1:40–1:54 for men or 1:54–2:10 for women is a normal beginner result; reaching the intermediate band (men under 1:40, women under 1:54) is a strong debut.
What is the average HYROX time?
Independent analyses put the average Open finish at about 1:31–1:35 for men and 1:38–1:50 for women. HYROX doesn’t publish an official average.
What is the average HYROX time for women?
About 1:38 (Hyranking) to 1:50 (HYROX Data Lab) in the Women’s Open division. Under 1:24 is generally considered elite.
What is a good HYROX time for Doubles?
Open Doubles averages 1:24:05 across all pairs. For men’s pairs, under 1:15 is advanced and under 1:05 elite; for women’s pairs, under 1:27 is advanced and under 1:16 elite.
How are the splits in this article calculated?
They use the Open-division segment proportions in the GridRox pace calculator, which are based on aggregate HYROX Open results. They’re targets, not guarantees — your own strengths will shift time between stations.
More from GridRox: Pace calculator · Pacing guide · Doubles guide · Beginner guide · Race split pace bands · HYROX outfits: what to wear
GridRox is independent of HYROX GmbH. Benchmarks come from third-party analyses of public results (HYROX Data Lab, Hyranking), checked October 10, 2026; HYROX does not publish official finish-time distributions.
