Times and data
HYROX running pace chart
Updated · Rivo
The median Open man ran HYROX®’s eight 1 km runs in 41:35 in the 2025/26 season, an average of 5:12 per km (8:22 per mile), and the median Open woman in 46:45, 5:51 per km (9:24 per mile). By finish time, the pace runs from 3:37 per km (5:49 per mile) for Open men who finished just under an hour to 6:49 per km (10:58 per mile) for men just under two hours.
The chart below gives the pace of every five-minute finish bracket, for men and women, from 702,095 public results with all 16 splits. After it: why the pace you need depends on your stations, how much runs slow from run 1 to run 8, compromised running in numbers, why run 1 and run 8 change from venue to venue, and how much of the race is running in each division.
HYROX running pace chart
Find the row just under your goal finish: that is the pace the athletes who made it held, on average, over all eight runs. Every row is a real group of finishers, not a pace worked back from a target.
| Finish | Per km | Per mile | Finishers |
|---|---|---|---|
| 55:00–59:59 | 3:37 | 5:49 | 909 |
| 1:00:00–1:04:59 | 3:52 | 6:13 | 4,407 |
| 1:05:00–1:09:59 | 4:07 | 6:38 | 10,525 |
| 1:10:00–1:14:59 | 4:23 | 7:03 | 16,483 |
| 1:15:00–1:19:59 | 4:39 | 7:30 | 20,936 |
| 1:20:00–1:24:59 | 4:56 | 7:56 | 21,690 |
| 1:25:00–1:29:59 | 5:11 | 8:21 | 20,937 |
| 1:30:00–1:34:59 | 5:27 | 8:47 | 17,379 |
| 1:35:00–1:39:59 | 5:43 | 9:12 | 14,116 |
| 1:40:00–1:44:59 | 6:00 | 9:39 | 11,188 |
| 1:45:00–1:49:59 | 6:15 | 10:03 | 8,708 |
| 1:50:00–1:54:59 | 6:32 | 10:31 | 6,633 |
| 1:55:00–1:59:59 | 6:49 | 10:58 | 5,054 |
The average of the eight run splits of everyone who finished in each bracket. HYROX season 2025/26: 158,965 results with all 16 splits.
The women’s chart starts at 1:00:00 because too few Open women broke an hour to publish a bracket.
| Finish | Per km | Per mile | Finishers |
|---|---|---|---|
| 1:00:00–1:04:59 | 3:55 | 6:18 | 170 |
| 1:05:00–1:09:59 | 4:13 | 6:47 | 1,266 |
| 1:10:00–1:14:59 | 4:30 | 7:14 | 3,606 |
| 1:15:00–1:19:59 | 4:47 | 7:42 | 7,159 |
| 1:20:00–1:24:59 | 5:04 | 8:09 | 10,073 |
| 1:25:00–1:29:59 | 5:22 | 8:38 | 12,135 |
| 1:30:00–1:34:59 | 5:39 | 9:05 | 11,778 |
| 1:35:00–1:39:59 | 5:55 | 9:31 | 10,828 |
| 1:40:00–1:44:59 | 6:11 | 9:57 | 9,094 |
| 1:45:00–1:49:59 | 6:27 | 10:23 | 7,374 |
| 1:50:00–1:54:59 | 6:44 | 10:50 | 5,902 |
| 1:55:00–1:59:59 | 7:01 | 11:17 | 4,469 |
The average of the eight run splits of everyone who finished in each bracket. HYROX season 2025/26: 83,854 results with all 16 splits.
Pro men and women: average run pace by finish time
| Finish | Per km | Per mile | Finishers |
|---|---|---|---|
| 55:00–59:59 | 3:33 | 5:43 | 813 |
| 1:00:00–1:04:59 | 3:44 | 6:01 | 2,291 |
| 1:05:00–1:09:59 | 3:58 | 6:23 | 3,858 |
| 1:10:00–1:14:59 | 4:13 | 6:47 | 4,571 |
| 1:15:00–1:19:59 | 4:26 | 7:08 | 4,657 |
| 1:20:00–1:24:59 | 4:41 | 7:32 | 4,241 |
| 1:25:00–1:29:59 | 4:54 | 7:54 | 3,497 |
| 1:30:00–1:34:59 | 5:08 | 8:15 | 2,712 |
| 1:35:00–1:39:59 | 5:23 | 8:39 | 2,023 |
| 1:40:00–1:44:59 | 5:35 | 8:59 | 1,433 |
| 1:45:00–1:49:59 | 5:51 | 9:25 | 1,033 |
| 1:50:00–1:54:59 | 6:08 | 9:52 | 767 |
| 1:55:00–1:59:59 | 6:24 | 10:17 | 538 |
The average of the eight run splits of everyone who finished in each bracket. HYROX season 2025/26: 32,434 results with all 16 splits.
| Finish | Per km | Per mile | Finishers |
|---|---|---|---|
| 1:00:00–1:04:59 | 3:49 | 6:09 | 354 |
| 1:05:00–1:09:59 | 4:04 | 6:33 | 1,055 |
| 1:10:00–1:14:59 | 4:19 | 6:57 | 1,765 |
| 1:15:00–1:19:59 | 4:34 | 7:21 | 1,951 |
| 1:20:00–1:24:59 | 4:49 | 7:46 | 2,142 |
| 1:25:00–1:29:59 | 5:04 | 8:09 | 1,995 |
| 1:30:00–1:34:59 | 5:18 | 8:32 | 1,650 |
| 1:35:00–1:39:59 | 5:35 | 8:59 | 1,353 |
| 1:40:00–1:44:59 | 5:51 | 9:25 | 968 |
| 1:45:00–1:49:59 | 6:05 | 9:48 | 682 |
| 1:50:00–1:54:59 | 6:20 | 10:11 | 564 |
| 1:55:00–1:59:59 | 6:36 | 10:37 | 417 |
The average of the eight run splits of everyone who finished in each bracket. HYROX season 2025/26: 14,896 results with all 16 splits.
Does the pace you need depend on your stations?
Yes, and by more than a pace chart alone suggests. The same finish, 1:25:00 to 1:29:59, was run at very different paces in different divisions:
| Division | Per km | Per mile | All eight stations | Finishers |
|---|---|---|---|---|
| Open men | 5:11 | 8:21 | 38:26 | 20,937 |
| Open women | 5:22 | 8:38 | 37:26 | 12,135 |
| Pro men | 4:54 | 7:54 | 41:05 | 3,497 |
| Pro women | 5:04 | 8:09 | 40:06 | 1,995 |
| Men’s Doubles | 6:05 | 9:48 | 30:12 | 9,411 |
| Women’s Doubles | 6:06 | 9:49 | 30:43 | 17,792 |
| Mixed Doubles | 6:02 | 9:42 | 31:20 | 15,615 |
| Men’s Pro Doubles | 5:48 | 9:19 | 32:54 | 1,182 |
| Women’s Pro Doubles | 5:50 | 9:23 | 32:57 | 1,637 |
Averages of everyone who finished in 1:25:00–1:29:59; Doubles are team times. HYROX season 2025/26: 84,201 results with all 16 splits.
Pro men in that bracket ran 17 seconds per km faster than Open men, because their heavier stations took longer. Men’s Doubles teams ran 54 seconds per km slower than single Open men and still finished in the same bracket: both partners run every kilometre, but the pair shares the stations. A pace target is half a race plan; the other half is what your stations cost, which the station times guide gives station by station.
How much do runs slow from run 1 to run 8?
The middle of the race is level. Two runs are not: run 1, the quickest of the eight, and run 8, the slowest.
| Run | 1:05:00–1:09:59 | 1:20:00–1:24:59 | 1:35:00–1:39:59 | 1:50:00–1:54:59 |
|---|---|---|---|---|
| Run 1, from the start | 3:45 | 4:24 | 4:57 | 5:22 |
| Run 2, after SkiErg | 3:54 | 4:37 | 5:16 | 5:54 |
| Run 3, after sled push | 4:07 | 4:57 | 5:42 | 6:29 |
| Run 4, after sled pull | 4:07 | 4:55 | 5:41 | 6:26 |
| Run 5, after burpees | 4:14 | 5:05 | 5:55 | 6:48 |
| Run 6, after row | 4:08 | 4:57 | 5:45 | 6:35 |
| Run 7, after farmers carry | 4:09 | 4:57 | 5:45 | 6:36 |
| Run 8, after lunges | 4:32 | 5:32 | 6:42 | 8:08 |
| Run 8 against runs 2–7 | +0:26 | +0:37 | +1:01 | +1:40 |
Average run splits per km of everyone who finished in each bracket; the last row is run 8 against the average of runs 2 to 7. HYROX season 2025/26: 52,964 results with all 16 splits.
| Run | 1:05:00–1:09:59 | 1:20:00–1:24:59 | 1:35:00–1:39:59 | 1:50:00–1:54:59 |
|---|---|---|---|---|
| Run 1, from the start | 3:53 | 4:39 | 5:19 | 5:52 |
| Run 2, after SkiErg | 4:03 | 4:51 | 5:36 | 6:18 |
| Run 3, after sled push | 4:13 | 5:04 | 5:53 | 6:38 |
| Run 4, after sled pull | 4:12 | 5:04 | 5:54 | 6:40 |
| Run 5, after burpees | 4:18 | 5:11 | 6:04 | 6:56 |
| Run 6, after row | 4:14 | 5:06 | 5:57 | 6:47 |
| Run 7, after farmers carry | 4:14 | 5:04 | 5:55 | 6:47 |
| Run 8, after lunges | 4:34 | 5:33 | 6:37 | 7:51 |
| Run 8 against runs 2–7 | +0:22 | +0:30 | +0:44 | +1:10 |
Average run splits per km of everyone who finished in each bracket; the last row is run 8 against the average of runs 2 to 7. HYROX season 2025/26: 28,069 results with all 16 splits.
Runs 1 to 8 per mile
| Run | 1:05:00–1:09:59 | 1:20:00–1:24:59 | 1:35:00–1:39:59 | 1:50:00–1:54:59 |
|---|---|---|---|---|
| Run 1, from the start | 6:02 | 7:05 | 7:58 | 8:38 |
| Run 2, after SkiErg | 6:17 | 7:26 | 8:29 | 9:30 |
| Run 3, after sled push | 6:38 | 7:58 | 9:10 | 10:26 |
| Run 4, after sled pull | 6:38 | 7:55 | 9:09 | 10:21 |
| Run 5, after burpees | 6:49 | 8:11 | 9:31 | 10:57 |
| Run 6, after row | 6:39 | 7:58 | 9:15 | 10:36 |
| Run 7, after farmers carry | 6:41 | 7:58 | 9:15 | 10:37 |
| Run 8, after lunges | 7:18 | 8:54 | 10:47 | 13:05 |
| Run 8 against runs 2–7 | +0:41 | +1:00 | +1:39 | +2:41 |
Average run splits per mile of everyone who finished in each bracket; the last row is run 8 against the average of runs 2 to 7. HYROX season 2025/26: 52,964 results with all 16 splits.
| Run | 1:05:00–1:09:59 | 1:20:00–1:24:59 | 1:35:00–1:39:59 | 1:50:00–1:54:59 |
|---|---|---|---|---|
| Run 1, from the start | 6:15 | 7:29 | 8:33 | 9:26 |
| Run 2, after SkiErg | 6:31 | 7:48 | 9:01 | 10:08 |
| Run 3, after sled push | 6:47 | 8:09 | 9:28 | 10:41 |
| Run 4, after sled pull | 6:46 | 8:09 | 9:30 | 10:44 |
| Run 5, after burpees | 6:55 | 8:21 | 9:46 | 11:09 |
| Run 6, after row | 6:49 | 8:12 | 9:35 | 10:55 |
| Run 7, after farmers carry | 6:49 | 8:09 | 9:31 | 10:55 |
| Run 8, after lunges | 7:21 | 8:56 | 10:39 | 12:38 |
| Run 8 against runs 2–7 | +0:35 | +0:48 | +1:11 | +1:53 |
Average run splits per mile of everyone who finished in each bracket; the last row is run 8 against the average of runs 2 to 7. HYROX season 2025/26: 28,069 results with all 16 splits.
The slower the finish, the wider both gaps. Open men who finished in 1:05:00–1:09:59 ran run 1 9% faster than run 4, and run 8 9% slower than run 7. Men who finished in 1:50:00–1:54:59 ran run 1 17% faster than run 4, and run 8 23% slower than run 7. Women show the same pattern, flatter: 8% and 8% in the 1:05 bracket, 12% and 16% in the 1:50 bracket. The fastest athletes run the most even race. Pace run 1 like the middle runs, and expect run 8 to be your slowest.
What is compromised running?
Running on legs a station has just worked. In HYROX every run after the first starts straight out of a station, and the splits show the cost run by run. Open men who finished in 1:20:00–1:24:59 ran run 2, after the SkiErg, in 4:37; run 3, after the 50 m sled push, took 4:57, 20 seconds longer, and no later run got back to run 2’s pace. Run 5, after the burpee broad jumps, was the slowest of the middle runs at 5:05, and run 8, after 100 m of sandbag lunges, took 5:32.
It is trained the way it is raced: one compromised-run session a week, a station and then straight into 1 km at race pace, repeated. How that fits into a training week is in how to train for HYROX.
Why do run 1 and run 8 change from venue to venue?
Because every venue lays out its start and its timing mats differently, and run 1 and run 8 carry those differences. In the 2025/26 season the median Open man at Melbourne ran run 1 in 2:39 and run 2 in 4:36; at Copenhagen run 1 took 7:11 against 4:31 for run 2. Run 8 swings the same way: at Dublin the median Open man’s run 8 (4:03) was faster than his run 7 (5:35), while at Berlin it took 6:06 against 4:10.
Runs 2 to 7 keep the same shape at every venue. So pace from them, and compare your run 1 and run 8 only with athletes who raced the same course. The venue guide ranks every course by what it does to the same athletes’ finish times.
How much of HYROX is running?
| Division | Running | Stations | Roxzone | Results |
|---|---|---|---|---|
| Open men | 47% | 44% | 9% | 174,215 |
| Open women | 48% | 43% | 9% | 98,478 |
| Pro men | 45% | 47% | 8% | 34,004 |
| Pro women | 46% | 46% | 8% | 16,119 |
| Men’s Doubles | 55% | 35% | 10% | 106,408 |
| Women’s Doubles | 56% | 35% | 9% | 111,895 |
| Mixed Doubles | 55% | 36% | 9% | 121,546 |
| Men’s Pro Doubles | 53% | 39% | 9% | 24,307 |
| Women’s Pro Doubles | 53% | 38% | 9% | 14,488 |
Share of the average finish; rows can miss 100% by rounding. HYROX season 2025/26: 701,460 results with all 16 splits.
In Doubles, running is more than half the race: 55% of the average men’s team finish and 56% of the women’s. Both partners run all eight kilometres while the stations are shared. In Pro the share shrinks: Pro men spend 45% of their race running and 47% on the stations, the only division in the table where the stations take the bigger share. What a good finish is in each division is on what’s a good HYROX time.
How does HYROX pace compare with your 5 km pace?
Public race results don’t record anyone’s 5 km time, so no results table can answer it. Rivo’s free Number starts there: from a 5 km time and your sled push and sled pull times, it predicts your HYROX finish with the range it could land in, and shows the station costing you the most time. The eight run targets that go with a finish are on the splits guide.
How these numbers were made
- Source: 702,095 public HYROX results from 98 venues in the 2025/26 season, read through pyrox-client, an independent open-source client, and loaded on 2 September 2026. Only results with all 16 splits and a finish between 40 and 300 minutes count.
- Pace is the run split. Each HYROX run is 1 km, so a run’s split is its pace per km; pace per mile is the same pace times 1.609. Where a venue’s layout makes run 1 or run 8 longer or shorter, the split moves with it, and every bracket mixes all the season’s venues.
- Brackets are five minutes wide, by finish time. Bracket figures are averages of everyone in the bracket, so the eight runs average to the pace shown; the medians in the first paragraph are the middle athlete’s total for all eight runs.
- Venue figures are the medians of that venue’s Open men in the season.
- Small groups are left out. A bracket or cell with fewer than 50 results shows no time, and every table states how many results sit behind it. Doubles times are team times.
- Nothing here describes one athlete: only counts, averages and medians of groups, never a name or a single result.