HYROX Reference
HYROX Pro Times
Target times for every HYROX station, by gender and by Open or Pro division. Numbers are grounded in HYROX Data Lab analysis of 10,000+ race results, validated against the SSAC 2025 Research Report and elite athlete performance data. Use them to set a realistic finish-time goal — or to figure out where your race is leaking minutes.
Last updated:
By goal time
Pick the finish-time tier you're training for — each guide breaks down the per-station splits, 5K prerequisite, and training implications.
Elite benchmarks (world records)
Men's Pro WR
51:59
Alexander Roncevic — Warsaw Major Elite 15, April 16, 2026
Women's Pro WR
54:25
Joanna Wietrzyk — Warsaw Major Elite 15, April 16, 2026
Station target times by division
Realistic is FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry. Pro times on Sled Pull, Farmers, Sandbag and Wall Balls are slower than Open because the weights are 32–50% heavier (see notes per station).
Men — target station times
| Station | Open realistic | Open aggressive | Pro realistic | Pro aggressive |
|---|---|---|---|---|
| Ski Erg | 4:30 | 4:00 | 4:00 | 3:40 |
| Sled Push | 2:00 | 1:30 | 1:45 | 1:15 |
| Sled Pull | 2:00 | 1:30 | 2:15 | 1:45 |
| Burpee Broad Jumps | 3:30 | 3:00 | 3:30 | 2:45 |
| Row | 4:00 | 3:30 | 3:45 | 3:15 |
| Farmers Carry | 2:30 | 2:00 | 2:45 | 2:15 |
| Sandbag Lunges | 3:00 | 2:30 | 3:30 | 2:45 |
| Wall Balls | 4:00 | 3:20 | 4:30 | 3:30 |
| Total station time | 25:30 | 21:20 | 26:00 | — |
Women — target station times
| Station | Open realistic | Open aggressive | Pro realistic | Pro aggressive |
|---|---|---|---|---|
| Ski Erg | 5:00 | 4:30 | 4:30 | 4:00 |
| Sled Push | 2:15 | 1:45 | 2:00 | 1:30 |
| Sled Pull | 2:15 | 1:45 | 2:30 | 2:00 |
| Burpee Broad Jumps | 4:00 | 3:30 | 4:00 | 3:15 |
| Row | 4:30 | 4:00 | 4:15 | 3:45 |
| Farmers Carry | 2:45 | 2:15 | 3:00 | 2:30 |
| Sandbag Lunges | 3:30 | 3:00 | 4:00 | 3:15 |
| Wall Balls | 4:30 | 3:45 | 5:00 | 4:00 |
| Total station time | 28:45 | — | — | — |
Station-by-station notes
- Ski Erg: 1 km. Same resistance for Open and Pro.
- Sled Push: 50 m. Open Men 152 kg / Open Women 102 kg. Pro is heavier: Pro Men 202 kg / Pro Women 152 kg.
- Sled Pull: 50 m. Pro is +49% heavier (Pro Men 153 kg vs Open Men 103 kg).
- Burpee Broad Jumps: 80 m bodyweight. No implement load in either division.
- Row: 1 km. Same resistance for Open and Pro.
- Farmers Carry: 200 m. Pro is +33% heavier (Pro Men 2×32 kg vs Open Men 2×24 kg).
- Sandbag Lunges: 100 m. Pro is +50% heavier (30 kg men vs 20 kg Open).
- Wall Balls: 100 reps. Pro is +50% heavier ball (Pro Men 9 kg vs Open Men 6 kg). Target height is by gender, not division: men 3.00 m, women 2.70 m — same in both divisions.
Where the time goes — race composition
SSAC 2025 analyzed median HYROX race timing. The 86-minute median race breaks down roughly like this:
Running
51 min 12 s
~59% of total race time
Stations
33 min 6 s
~38% of total race time
Transitions
2 min 12 s
~3% of total race time
Median total race time across all entrants: 86 min 30 s (Brandt et al. 2025).
The "risk" stations — where races are won or lost
Not all stations are equal. SSAC 2025 measured standard deviation across thousands of finishers — high-variance stations are where you can gain the most time, but also where you can blow up if pacing breaks.
| Station | SD (min) | Variance | Risk factor |
|---|---|---|---|
| Ski Erg | 0.6 | low | execution |
| Sled Push | 1.0 | medium | pacing |
| Sled Pull | 1.7 | high | grip |
| Burpee Broad Jumps | 2.3 | high | technique |
| Row | 0.6 | low | execution |
| Farmers Carry | 0.7 | low | execution |
| Sandbag Lunges | 1.9 | high | fatigue |
| Wall Balls | 2.7 | high | blow up |
Frequently asked questions
Train for your target time
FORMD predicts your HYROX finish time from your current baselines, then builds a personalized plan that targets the stations you're losing time on. 3-day free trial.