Hyrox Sub-80: splits and pace
To finish Hyrox in under 80 minutes, finishers typically spend about 38:53 running (4:52/km on average) and 41:07 on stations and Roxzone.
| Segment | Target | Share |
|---|---|---|
| Running (8 × 1 km) | 38:53 | 49% |
| SkiErg 1000 m | 4:29 | 6% |
| Sled push 50 m | 2:53 | 4% |
| Sled pull 50 m | 4:38 | 6% |
| Burpee broad jumps 80 m | 4:58 | 6% |
| Row 1000 m | 4:48 | 6% |
| Farmers carry 200 m | 2:00 | 3% |
| Sandbag lunges 100 m | 4:43 | 6% |
| Wall balls 100 reps | 6:14 | 8% |
| Roxzone (transitions) | 6:24 | 8% |
Try another goal
Total running 38:53 · stations and Roxzone 41:07
| Segment | Target |
|---|---|
| Running (8 × 1 km) | 38:53 |
| SkiErg 1000 m | 4:29 |
| Sled push 50 m | 2:53 |
| Sled pull 50 m | 4:38 |
| Burpee broad jumps 80 m | 4:58 |
| Row 1000 m | 4:48 |
| Farmers carry 200 m | 2:00 |
| Sandbag lunges 100 m | 4:43 |
| Wall balls 100 reps | 6:14 |
| Roxzone (transitions) | 6:24 |
Targets are estimates: split shares interpolated from published race data (see the sources on each goal page). Your strengths will shift them.
How to train for it
Your engine decides how fast you recover between stations: see VO2max for Hyrox and the 12-week Hyrox training plan. Strength for sleds and lunges: strength training for runners.
Frequently asked questions
What are Hyrox sub-80 splits?
About 38:53 of running (4:52 per km on average) and 41:07 for the eight stations and Roxzone combined, estimated from published split data around that finish time.
What running pace do I need for Hyrox sub-80?
On average about 4:52 per km including the slowing from fatigue, so your fresh 1 km pace needs to be noticeably faster.
How long should the stations take for Hyrox sub-80?
SkiErg 1000 m: 4:29; Sled push 50 m: 2:53; Sled pull 50 m: 4:38; Burpee broad jumps 80 m: 4:58; Row 1000 m: 4:48; Farmers carry 200 m: 2:00; Sandbag lunges 100 m: 4:43; Wall balls 100 reps: 6:14; Roxzone (transitions): 6:24.
Other goals: Sub-60 · Sub-70 · Sub-75 · Sub-90 · Sub-100
Sources and method
Shares come from four sets of real published segment times, each turned into a share of the sum of its own segments: (1) the 15 best men's Pro results, 58.8 min (RoxLyfe); (2) the median Top 5% solo racer, 65.8 min (hyrox-dataset cohort medians); (3) the median Open man, 86.5 min, built from Norma Athletics' median run, station and Roxzone totals, with the station total split between stations in the same ratio as RoxHype's typical Open men station times; (4) the median Back 20% solo racer, 114.0 min (hyrox-dataset). None of the six bands is measured directly: every band is linearly interpolated, by finish time, between the two nearest of these points (60 between 1 and 2; 70, 75 and 80 between 2 and 3; 90 and 100 between 3 and 4). Each band's runs share was adjusted by up to 0.001 so the shares add up to exactly 1.0. As a cross-check, men's Pro finishers at around 90 minutes (RoxLyfe, 89:14) come out at 0.476 runs and 0.078 Roxzone, close to the 90-minute band.
- RoxLyfe: HYROX average vs elite, full men's splits for the 15 best Pro performances (58:50) and ~90-min Pro finishers (89:14), April 2022
- hyrox-dataset (results.hyrox.com scrape, 1.48M results, seasons 1-9): median segment times of solo racers by field cohort (Top 5%, Middle, Back 20%)
- Norma Athletics: Hyrox benchmarks, Open men median splits (runs 41:31, stations 37:45, Roxzone 7:15), seasons 7-8, 265,067 Open men results
- RoxHype: Hyrox time benchmarks, typical Open men station times
- Rappelt et al. 2026, Front Physiol: running ~50% of race time in PRO and ELITE HYROX, seasons 1-7 (cross-check)
- HYROX Singles Rulebook 26/27 (format, distances, weights)
Intended for Open men, but not all of the sources are Open men only. The 58.8-minute anchor is men's Pro (heavier sleds, 9 kg wall ball) from 2022, when the sleds were 2 x 25 m rather than today's 4 x 12.5 m. An Open man at 60 minutes probably spends a bit less time on sleds and wall balls, and a bit more of his race running, than shown. The Top 5% and Back 20% anchors pool solo men and women and Open and Pro (cohorts are ranked within each race, division and sex, then pooled). The 86.5-minute anchor is Open men, seasons 7-8, but the median of each segment is taken separately, so the parts do not add up to the median finish (about 87 min). Roxzone length depends on the venue. Running stays near half of the race at every level (48-52%), in line with Rappelt et al. 2026 (about 50% for PRO and ELITE). Treat these as typical shares, not targets. Hyrox is a trademark of its owner; VO2max Health is independent.