What's a Good HYROX Time for a Beginner?
Sledpush Editorial Team · Updated October 17, 2026 · 2 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
For a first race in the Open division, finishing somewhere between about 1:15 and 2:00 is normal. Under 1:30 is a strong first race. The goal for race one is to finish feeling in control, then use your splits to set a target for race two.
Realistic first-race targets
| Target | Who it suits |
|---|---|
| Under 1:15 | Experienced runners or CrossFit athletes |
| 1:15 to 1:30 | Fit gym-goers who run regularly |
| 1:30 to 1:45 | Most beginners with 12 to 16 weeks of training |
| 1:45 to 2:00+ | New to running or to strength training |
These are rough guides, not official statistics. Your background matters more than anything else.
Where the time goes
In a 1:30 race, roughly half the time is running, about 40% is stations and the rest is transitions. Try your own target in the pace calculator.
How to set your target
- Run a 5 km time trial. Add about 30 to 60 seconds per km to your 5 km pace. That’s roughly your race running pace.
- Test the stations. Time yourself on wall balls and a 1,000 m row in training.
- Add 5 to 8 minutes for transitions.
- Start conservative. Most people lose more by going out too fast than by starting slow.
The real goal for race one
Finish strong and learn where you lose time. Your splits from race one are the best training plan for race two.
Quick answers
What is an average HYROX time?
Most Open finishers land between roughly 1:15 and 1:45. Elite athletes finish in under an hour.
Is 2 hours a bad HYROX time?
No. Finishing in 2 hours means you completed 8 km of running and every station. Many first-timers finish around that mark.
Where do beginners lose the most time?
Usually on the sleds, the wall balls and the transitions, plus running the first kilometre too fast.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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