The honest answer is that a good Hyrox time is the one you can repeat and improve on. But people want numbers, so here are some useful reference points.
Rough bands for Open
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Under 60 minutes: elite. A very small fraction of the field.
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60 to 75 minutes: strong. Consistent training and a good sled.
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75 to 90 minutes: solid. This is a competitive club-level finish.
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90 to 110 minutes: where most first timers land.
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Over 110 minutes: completely normal for a first race, particularly if the sled caught you out.
Why your 10km time does not predict it
People arrive from running assuming the 8km is the race. It is not. A 40 minute 10km runner can easily finish behind a slower runner who handles the sled well, because the stations create the spread.
The running is roughly half the clock. The other half is stations plus roxzone, and roxzone alone can account for five to eight minutes across a race.
Where the time actually goes
Three places, in order:
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The sleds. A bad sled push can cost four minutes on its own, and it damages the two runs either side of it.
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Wall balls. 100 reps at the end. Going to failure early turns a six minute station into twelve.
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Roxzone. The walking, faffing and recovering between run and station. Almost entirely free time to claim.
A realistic first target
Finish without walking a full run and without a catastrophic wall ball collapse. If you do those two things, the time takes care of itself and you will have a genuine baseline to improve from.
Improving it second time round
The biggest gains for most people are not fitness gains. They are pacing gains: going out slower on run one, breaking wall balls into planned sets from rep one, and cutting dead time in the roxzone.
Frequently asked
Are times comparable between events? Broadly yes, which is the point of the standardised format, though floor surface and hall layout create small differences.
Is Doubles faster? Yes, considerably, because you split the station work but still both run.
Should I target a time for my first race? Target finishing well rather than a number. You have nothing to pace against yet.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.
What Is a Good Hyrox Time?
The honest answer is that a good Hyrox time is the one you can repeat and improve on. But people want numbers, so here are some useful reference points.
Rough bands for Open
Why your 10km time does not predict it
People arrive from running assuming the 8km is the race. It is not. A 40 minute 10km runner can easily finish behind a slower runner who handles the sled well, because the stations create the spread.
The running is roughly half the clock. The other half is stations plus roxzone, and roxzone alone can account for five to eight minutes across a race.
Where the time actually goes
Three places, in order:
A realistic first target
Finish without walking a full run and without a catastrophic wall ball collapse. If you do those two things, the time takes care of itself and you will have a genuine baseline to improve from.
Improving it second time round
The biggest gains for most people are not fitness gains. They are pacing gains: going out slower on run one, breaking wall balls into planned sets from rep one, and cutting dead time in the roxzone.
Frequently asked
Are times comparable between events? Broadly yes, which is the point of the standardised format, though floor surface and hall layout create small differences.
Is Doubles faster? Yes, considerably, because you split the station work but still both run.
Should I target a time for my first race? Target finishing well rather than a number. You have nothing to pace against yet.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.