Key takeaways
A sub 60 Hyrox needs about 31 minutes of running, close to 3:54 per km across all eight 1 km runs, on tired legs
In real race data from fast racers, running is about 52% of the race, the eight stations about 43% and the Roxzone about 5%, so roughly 3 minutes of transitions
Sub 60 takes a big aerobic engine plus enough strength that the sleds and lunges do not wreck your running, built over four focused days a week
Breaking an hour at Hyrox is rare. Fewer than 5% of Open finishes are under an hour, and the median Open man finishes in about 87 minutes (1:27:16). Sub 60 means running eight 1 km legs near 10k race pace while doing sled pushes, sled pulls, lunges and 100 wall balls in between. Here is what it takes, based on real race splits. For the full picture, see our Hyrox hub and the sub 60 split calculator.
The race in one paragraph
Every Hyrox race has the same layout: eight 1 km runs, each followed by a station. The stations are SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. Time spent getting between the run course and each station is counted as the Roxzone. In the Open division, men push a 152 kg sled (weight includes the sled), pull 103 kg, carry 2 × 24 kg and lunge with 20 kg, and their wall balls weigh 6 kg. Men's Pro uses 202 kg, 153 kg, 2 × 32 kg, 30 kg and 9 kg (2026/27 rulebook).
Sub 60 splits
To build this table, we took the share of race time each segment takes up in published splits from fast racers and applied it to 60 minutes. The fastest point in the data is the 15 best men's Pro results (58:50 on average). The next point is the top 5% of solo racers (about 66 minutes). We explain the method and caveats in our splits data.
| Segment | Share of race | Sub 60 time | 70-min racer, for comparison |
|---|---|---|---|
| Running (8 × 1 km) | 52.0% | 31:12 (3:54/km) | 34:47 (4:21/km) |
| Roxzone | 5.3% | 3:11 | 5:11 |
| SkiErg 1,000 m | 6.4% | 3:50 | 4:20 |
| Sled push 50 m | 4.5% | 2:42 | 2:31 |
| Sled pull 50 m | 5.5% | 3:18 | 4:04 |
| Burpee broad jumps 80 m | 4.3% | 2:35 | 3:59 |
| Rowing 1,000 m | 6.7% | 4:01 | 4:33 |
| Farmers carry 200 m | 2.7% | 1:37 | 1:49 |
| Sandbag lunges 100 m | 5.2% | 3:07 | 3:51 |
| Wall balls 100 reps | 7.4% | 4:26 | 4:54 |
Three things stand out:
- Running is half the race, at every level. A study of seven seasons of Pro and Elite racing found that running takes about 50% of race time and tracks finishing position more closely than anything else (Rappelt et al., 2026).
- The Roxzone is where you lose time cheaply. At 70 minutes, racers spend about 2 minutes longer in transitions than sub 60 racers do. Walking into a station costs time without making you any fitter.
- Burpees, sled pull and lunges separate the levels. These stations differ most between sub 60 and 70-minute racers. The sled push and wall ball times in the sub 60 column come from Pro racers using heavier weights, so in the Open division you should beat them.
Run pace: 3:54 per km, on tired legs
The average is 3:54 per km, but nobody runs every km at that pace. In the elite splits, run 1 took 3:24 and run 8 took 4:15. In a study of Pro men racing Hyrox Madrid in about 70 minutes, speed dropped from 16.1 km/h on run 1 (3:43/km) to 13.6 km/h on run 8 (4:25/km) (Gutiérrez-Hellín et al., 2026). For sub 60, plan on:
- Runs 1–2 at about 3:40–3:45 per km, controlled, not a sprint.
- Runs 3–7 at about 3:50–3:58 per km, coming out of the stations.
- Run 8 at about 4:05–4:15 per km, after the lunges.
To run that pace in a race, you need it to feel easy when fresh: a 10k in about 37–38 minutes is a sensible benchmark. Use the VO2max running calculator to see what your current race times predict.
Why the aerobic engine decides it
In the Madrid study, Pro men averaged a VO2max of 51.6 ml/kg/min. They ran their Hyrox kilometres at about 76% of the speed that matched their VO2max, and those with higher relative intensity ran faster in total. In a simulated race, higher VO2max, more endurance training and lower body fat were linked to faster finishes (Brandt et al., 2025). Heart rate stayed very high for most of that race, and both lactate and effort peaked at the stations.
A bigger engine does two things for you. Each kilometre takes a smaller share of your maximum, and your heart rate comes down faster after a station. That is why VO2max for Hyrox matters more than many gym-based athletes expect. Racers aiming for sub 60 will usually need a higher VO2max than the 51.6 average of those 70-minute Pro men.
Why strength still matters
Strength won't get you to sub 60 by itself, but a lack of it can stop you. A heavy sled you can barely move turns a 2:40 push into 4 minutes, and your legs then cost you on the next run. Lifting heavy twice a week (squats, deadlifts and lunges) makes each station take a smaller share of your strength. It improves running economy as well (strength training for runners).
A 4-day sub 60 training week
This suits an athlete already racing around 65–70 minutes. Add easy running or cycling on other days if you can recover from it.
| Day | Session |
|---|---|
| Day 1: VO2max | Warm up, then 5 × 1,000 m at 3:30–3:35 per km with 2:30 easy jog between, or a Norwegian 4×4 |
| Day 2: Strength + stations | Back squat or deadlift 4 × 4–6 heavy, walking lunges 3 × 20 m; then 4 rounds of 25 m heavy sled push + 1 km at 3:50/km |
| Day 3: Threshold | 6–8 × 1 km at 3:45–3:50 per km with 60 s rest (lactate threshold training) |
| Day 4: Long simulation | 60–80 min. Alternate 1 km runs at race pace with half-volume stations (500 m SkiErg, 50 wall balls, 50 m lunges, 40 m burpee broad jumps) |
Every second or third week, swap Day 4 for 70–90 minutes of easy running to build the aerobic base. Practise compromised running, meaning going straight from a station into race pace, at least once a week. It is the skill that keeps runs 3–8 near 3:55. Our Hyrox VO2max guide covers how to set this up. For more on the sessions, see VO2max workouts and our other Hyrox articles.
Race-day checklist
- Run 1 no faster than 3:45. Going out too fast is the classic mistake.
- Go straight through the Roxzone. Aim for about 3 minutes in total, roughly 12 seconds per entry or exit.
- Break wall balls into planned sets (for example 25-25-20-15-15) before you fail a rep.
- Pace the sled pull with long, steady pulls instead of short jerks.
- Check your km splits against the table, not your heart rate. Heart rate drifts in the second half.
Safety: this is general information, not medical advice. If you have a heart condition, chest pain or dizziness, or you are new to hard training, check with a doctor first.
Hyrox is a trademark of its owner; this site is independent.
Frequently asked questions
What are good Hyrox sub 60 splits?
Based on published splits from the fastest racers, about 31:10 of running, 3:10 in the Roxzone, SkiErg 3:50, sled push 2:40, sled pull 3:20, burpee broad jumps 2:35, row 4:00, farmers carry 1:35, sandbag lunges 3:05 and wall balls 4:25.
What running pace do I need for Hyrox sub 60?
About 3:54 per km on average over the eight 1 km runs. Fast racers usually run the first km quicker, at about 3:25 to 3:45, and the last km slower, at about 4:15. You need roughly a 37 to 38 minute 10k to have that pace in hand.
What is a good Hyrox sub 60 training plan?
Train four days a week. Do one VO2max interval session, one threshold session of 1 km repeats, and two strength days that finish with station work and compromised running, and keep the rest of the running easy.
How rare are Hyrox sub 60 times?
Very rare. Fewer than 5% of Open finishes are under an hour, and the median Open man finishes in about 87 minutes. Most racers who reach it have trained for several years.
Sources
- HYROX. Singles Rulebook, Season 26/27 (format, distances and division weights). hyrox.com
- Rappelt L, Wiedenmann T, Held S, et al. Longitudinal performance development in PRO and ELITE HYROX competitions across the first seven competitive seasons. Front Physiol, 2026. Frontiers
- Gutiérrez-Hellín J, Alonso-Domínguez S, Gil-Cabrera J, et al. Relative running intensity and pacing during an official HYROX PRO MEN competition: the HYScience study. Int J Sports Physiol Perform, 2026. PubMed
- Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox: a new running-focused high intensity functional fitness trend. Front Physiol, 2025. PubMed
- RoxLyfe. HYROX average vs elite: running and station splits (15 best men's Pro results, 2022). roxlyfe.com
- hyrox-dataset. Median segment times by finishing cohort, from results.hyrox.com. GitHub
- Norma Athletics. Hyrox benchmarks: Open men median finish and splits, seasons 7–8. norma-athletics.at
- Splits are derived shares, not individual race results. The training week is coaching practice, not a tested protocol.