HYROX times: what's a good time?
An average HYROX time is around an hour and a half. Men in the Open division finish in about 1 hour 28 minutes on average, and women in about 1 hour 36 minutes. For your first race, anything between an hour and a half and two hours is completely normal. The world's best finish in roughly 50 to 55 minutes.
Below you'll find the average times per division, including Doubles and Pro. You'll see what a good time is for a beginner, where your time actually goes and what the records are. And I'll tell you how to get faster. Not quite sure how the race works yet? Read what HYROX is first.
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Updated: 2026-11-10
Average HYROX time per division
A HYROX race is always the same: 8 times 1 kilometre of running, with a station after every kilometre. Think of the SkiErg (a ski machine where you pull two handles down), pushing and pulling a sled, rowing and, to finish, 100 wall balls: throwing a heavy ball at a target from a squat. That's how the rulebook for the 2026/27 season sets it out.
Because the course is the same everywhere, times are easy to compare. These are the averages for the solo race, according to one of the big HYROX data sites:
| Division | Average time |
|---|---|
| Men Open | 1:27:56 |
| Women Open | 1:36:22 |
| Men Pro | 1:21:01 |
| Women Pro | 1:26:36 |
Take these numbers as a rough guide, not a hard rule. Every data site works them out a bit differently. One uses the average, another uses the middle time. Another big data site even puts men well above the hour and a half. So expect a range of a few minutes up to a quarter of an hour.
Notice that Pro is faster than Open? Odd, because the weights in Pro are heavier. In the 2026/27 season a man in Pro pushes a 202 kg sled, while in Open it's 152 kg. Pro is faster simply because mostly the fittest people sign up for it. You'll find all the weights per division in HYROX weights and distances.
Average time in HYROX Doubles
In Doubles you race as a pair. These are the averages from the same data site:
| Division | Average time |
|---|---|
| Men Doubles | 1:17:49 |
| Women Doubles | 1:29:24 |
| Mixed Doubles | 1:24:04 |
| Men Pro Doubles | 1:09:53 |
| Women Pro Doubles | 1:19:49 |
Lots of people think two of you means twice as fast. Well, not quite. You both run every kilometre together, that's the rule. If one of you runs ahead, it costs you a minute. You only split the work on the stations. On average, Doubles is less than nine minutes faster than solo.
Your finish time only counts once the second partner crosses the line. So you're as fast as the two of you together. How to split the work smartly is explained in HYROX Doubles.
What a good time is for a beginner
My honest advice for your first race: don't watch the clock, aim for the finish. Getting there is already an achievement. Still, it's nice to know roughly where you'll land. One data site splits Open times up like this:
- First race: men 1:30 to 1:50 or longer, women 1:40 to 2:00 or longer.
- Average level: men 1:15 to 1:30, women 1:25 to 1:40.
- Top level: men under the hour, women under 1:10.
Worried you'll be too slow? You don't need to be. There's no time limit, HYROX Benelux says so itself. So you can take the time you need, as long as you finish every station.
What does matter is turning up well prepared. That's pretty hard on your own. You don't know how hard to train, and you won't learn sled or wall ball technique from a video. With us the workout is ready when you walk in and a coach keeps an eye on you. Every exercise is scaled to your level, so you just start where you are now.
Time per station: where you can gain time
Most of your time goes into running. For an average Open pair, that's more than half the total time. So if you want to get faster, start with your fitness. Not with that one station you're dreading.
You also lose time where you don't expect it. An average pair spends about 7 to 8 minutes in total in the Roxzone, where you switch between running and the stations. And you can pick up penalties. On the first seven stations you get a warning for a fault first, then 15 seconds each time. At the wall balls a bad rep simply doesn't count. Go in or out of the Roxzone at the wrong spot and that's 2 minutes.
These are the things I'd focus on myself:
- Start your run easy. Go too hard on the first kilometre and you'll pay for it on the sled.
- Practise running after heavy work. Running on tired legs feels very different from a lap in the park.
- Drill your technique until it's automatic. A good burpee broad jump or wall ball costs less energy and keeps you clear of penalties.
- Transition fast. Know where you're going and keep moving in the Roxzone.
- Rest at the right moments. Catching your breath on the rower is fine. That's better than grinding to a halt at the wall balls.
This is exactly where a coach makes a difference. Someone who watches your wall balls or burpee broad jumps spots a fault before it costs you time on race day.
Read enough? Come and train with us.
In 28 days you train 12 times with a coach who keeps an eye on you, at our box in Amsterdam East. You don't need to be fit to start.
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Why times differ by age and by race
Times creep up slowly with age, but less than you might think. In Men Doubles, a typical pair aged 25 to 29 finishes around 1:14:30. At 55 to 59 it's around 1:26:31. That's why HYROX has age groups, so you can compare yourself fairly.
The venue matters too. Not every hall is equally fast. So mostly compare your time with yourself, not with someone who raced in another city.
The fastest HYROX times ever
These are the world records for the solo race, as of April 2026:
| Division | Time | Who, where and when |
|---|---|---|
| Men Open | 50:38 | Alexander Rončević, Cologne, April 2024 |
| Men Pro | 51:59 | Alexander Rončević, Warsaw, April 2026 |
| Women Pro | 54:25 | Joanna Wietrzyk, Warsaw, April 2026 |
| Women Open | 55:38 | Lauren Weeks, Washington DC, March 2025 |
The Open record is faster than the Pro record. Makes sense, because the weights in Open are lighter. Fun fact: the previous men's Pro record belonged to Dutchman Hidde Weersma. He ran 52:42 in London in March 2026.
Amsterdam has its own records too. Dieter Schwarzkopf ran 53:43 here in 2026 in the 35 to 39 age group. Roel Gaasbeek finished in Amsterdam in 2023 in 2:08:42, a record in the 80 to 84 age group. That might just be my favourite record of all.
Records get broken fast. Want the latest? Always check the official HYROX results.
Where to find results and rankings
The official results come from HYROX itself. Look up your event's results on the official HYROX site. You'll see your finish time and your split for every part of the race. Which races are on in the Netherlands and Belgium is listed on the HYROX Benelux events page.
There are also data sites that turn all those results into averages and rankings. Handy for seeing where you stand. But as you saw above, every site does the maths a bit differently. Use them as a guide and always check the official result for your own time.
How to get faster with Hybrid Endurance
Getting faster isn't that complicated, really. You need more fitness, more strength and good technique. And you need to keep it up for a few months. That last bit is where it goes wrong for most people.
Our Hybrid Endurance classes prepare you really well for a HYROX event. You train strength and cardio in one class, with a coach watching your technique and your pace. You don't have to write your own plan. You just show up and we take care of the rest. Read more about hybrid training in Amsterdam East or check the schedule to see when the classes are.
Want to get going with a plan of your own? The 12-week HYROX training plan will help you on your way.
Faster to the finish? Build your base first.
With the 28-day Strong Start you build the base every good HYROX time rests on: strength, fitness and technique. A coach watches in every class and scales everything to your level. So by the end you know exactly where you stand and how to move forward.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
What's the average HYROX time for women?
Women in the Open division finish in about 1 hour 36 minutes on average. For a first race, 1:40 to 2:00 or longer is completely normal. In Pro the average is around 1 hour 27 minutes.
Is there a time limit at HYROX?
No. According to HYROX Benelux there's no time limit. So you can take your time, as long as you finish every station completely.
Is HYROX hard?
Yes, it's tough: 8 kilometres of running with eight heavy stations in between. But you set your own pace. With good preparation, almost everyone makes it to the finish.
How long is the SkiErg at HYROX?
The SkiErg is the first station and you do 1,000 metres on it. How long that takes depends on your pace. Don't go too hard here, there are seven more stations to come.
How does the order work in the HYROX Relay?
In the Relay you race as a team of four. Everyone runs 2 times 1 kilometre and does 2 stations. The team decides who does what. Only one team member is active at a time and you swap with a high five.
- HYROX Rulebook Singles, season 2026/27
- HYROX Rulebook Doubles, season 2026/27
- HYROX Rulebook Relay, season 2026/27
- HYROX Benelux: FAQ
- HYROX Benelux: events
- Roxlyfe: What is a good HYROX time
- Roxlyfe: HYROX world records
- Red Bull: HYROX world records and rankings
- Roxhype: HYROX time benchmarks
- Roxhype: HYROX Doubles average time
- Hyroxdatalab: What is a good HYROX time
- Hyroxdatalab: What is a good HYROX Doubles time
- Matchrox: HYROX Doubles average finish time by division