If you’re looking to test your fitness and push your limits, HYROX might just be the perfect challenge.
The event combines eight different workouts, and 8km of running, into one intense event. Afterwards participants are provided with a detailed breakdown of their times, and position, over each section of the race. But if you’ve not yet competed, you might be wondering what is a good HYROX time?
In this blog post we’ll look at what can be considered a good time for this fitness event that we love. For a much more comprehensive look into what HYROX is, and how the race is structured, check out our Beginners Guide to HYROX.
It’s You vs You
Whilst it is possible to compare your time against the times of others, and there are podium spots, World Championships and Elite races to (potentially) qualify for, for 99% of people taking part in HYROX is about your own personal achievement and doing your best. How you stack up against others is something that most people will look at, but it also shouldn’t really matter…
Everyone comes from different backgrounds, have varying amounts of sporting experience, are able to dedicate differing amounts of time to their training, are different ages, and so on. Therefore, what might be considered a “good” HYROX time to one person, might not be considered “good” to another. I firmly believe people should approach HYROX as a fun way to push their limits, improve their health and fitness levels, and simply do the best they can do. That all said, I will obviously try to give you some guidance regarding completion time!
What is the Average HYROX Time?
The average finisher time for HYROX in the individual division is around 90 minutes. However, this can vary depending on division and age group.
The average times by division are shown below…
HYROX Men – 1:35:00
HYROX Women – 1:38:02
HYROX Men DOUBLES – 1:19:22
HYROX Women DOUBLES – 1:28:43
HYROX Mixed DOUBLES – 1:25:26
HYROX PRO Men – 1:30:41
HYROX PRO Women – 1:31:22
Slower than Average?
There’s a couple of points worth highlighting when looking at the average HYROX finish time…
Firstly, these are the average times of people who compete in HYROX. In general, those who do race in HYROX are fitter than your average person, so if you are below average that is far from being something to be ashamed of!
Secondly, experience counts for a lot in HYROX. We give lots of tips on this site for improving your time, and share some of the common mistakes to avoid, but you don’t truly know what a HYROX event is like until you’ve done one. Therefore, it is reasonable to expect that a beginner / first timer to HYROX, on average, would be slower than a more experienced competitor.
What is a Good HYROX Finishing Time?
As already mentioned, what might be considered “good” time will differ from person to person. However, here are some rough benchmarks:
Elite Athletes – The Elite of HYROX (the “Elite 15”) can complete an individual, Pro weight HYROX event in under 59mins for the Men, and under 65mins for the Women. These athletes have exceptional fitness levels, and they are the very best of the best in the sport (and compete each season for the title of HYROX World Champion). Over the years it is likely that these times will continue to improve as more athletes enter the sport and dedicate all their training to HYROX.
Competitive Athletes – Competitive athletes, with a strong athletic background and prior experience in similar events, and who are in contention for a podium in their age group, and / or World Championship qualification, aim for a time between 60-75 minutes (very roughly!). However, this will depend on someone’s age group, sex and division. From around age 40 onwards, the average times for the age group will typically start to slow a little. You can get an idea for times by your age group from the HYROX website, or by checking the HYROX World Records by age group.
Beyond that, many athletes may consider a “good” time to simply be better than the average times shown above. However, it’s worth appreciating that some people have been known to take over 3 hours to complete the course. Just turning up and doing your best, when most of the population are at home sat on the sofa, is something to be proud of.
Remember, these times are not set in stone and can vary. The most important thing is to challenge yourself, set personal goals, and aim to continuously improve your own performance with each HYROX event. That is the beauty of HYROX after all – because the race is the same each time, once you have a time from your first race, you then have a target to beat in your next race. It can become quite addictive!
Tips for Achieving a Good HYROX Time
If you are looking to set a good HYROX time, there are numerous factors to consider. Some key areas to focus on include:
Training: Train regularly and specifically for the event. Training for HYROX can sometimes be confusing, as balancing strength demands with endurance demands isn’t always easy. For more information check out this article on HYROX training plan fundamentals.
Running: Running is a major part of HYROX, and is something that everyone should be working on. One factor many people get wrong is pacing their running. Check out this article for more info on how to pace your running at HYROX.
Know the Standards: There are certain movement standards that will need to be adhered to throughout the race. Failure to do so can result in time penalties or disqualification. For more info check out the HYROX rulebook, as well as our articles on each of the stations in the race; Ski, Sled Push, Sled Pull, Burpee Broad Jump, Row, Farmers Carry, Lunges and Wall Balls.
Nutrition and Hydration: Fuelling your body appropriately, and staying well hydrated, is critical throughout your training, and on race day. For more tips on nutrition, check out this article on some of the performance nutrition mistakes I regularly see in HYROX athletes.
Mental Preparation: Doing well in HYROX isn’t all just about physical preparation. You need to mentally prepare yourself for the challenge, and push through any mental barriers that may arise. Check out this article on how I use Stoicism to help my sporting performance.
Avoid Mistakes: This may be an obvious statement, but you want to avoid some of the common mistakes made during HYROX. The problem is that mistakes are very easily made in the midst of a race. Check out this article on 13 Common HYROX Mistakes and how to avoid them.
In conclusion, a good HYROX time is subjective and depends on your fitness levels, goals, age group, experience, and division. Whether you are an Elite athlete aiming for the top of the leaderboard, or a beginner just looking to complete the event, HYROX is all about challenging yourself. Train hard, stay motivated, and enjoy the journey towards achieving your own personal best!
If you would like help in achieving a good finishing time at HYROX, check out our personalised coaching or our 12 week training plan.
