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 the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. 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. Same in Open and Pro.
- 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 3.05 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 | 0.7 | low | execution |
| Sled Push | 1.2 | medium | pacing |
| Sled Pull | 1.1 | medium | grip |
| Burpee Broad Jumps | 1.8 | high | technique |
| Row | 0.6 | low | execution |
| Farmers Carry | 0.9 | low | execution |
| Sandbag Lunges | 1.5 | high | fatigue |
| Wall Balls | 2.0 | 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.