Running Workout

The Running station is integral to HYROX, challenging athletes with intervals of running between each of the other workout stations. This tests not only the endurance but also the ability to maintain a consistent pace throughout the race.

HYROX offers 4 divisions. The divisions differ in gender, repetition and/or weight. The running distance remains the same across all divisions: everyone must run 1 km between each workout for a total distance of 8 km. Participants start in waves based on their division. The start always takes place exclusively with participants of the same division.

Training Focus

Running Videos Tutorial

Running Average Time per Sex and Age Group

The table below presents a side-by-side comparison of average times for male and female athletes across age categories, ranging from under 24 years (U24) to the 80-84 years bracket. It's live data from the current race results.

If you want to find what should be your Ski Erg time, just use our race planner to get a personalized recommendation.

Age Group Men Time Women Time Mixed Time
U24 44:18 48:02
25-29 43:17 47:06
30-34 43:15 47:12
35-39 43:43 47:42
40-44 44:24 48:04
45-49 45:25 48:55
50-54 46:07 49:57
55-59 47:20 51:04
60-64 49:09 54:46
65-69 51:30 01:00:39
70-74 57:05 57:38
75-79 49:24 55:39
80-84 01:09:50

Running Average Time per Season

Each row represents a distinct Hyrox season, offering a comparative view of the average times and pacing, thus serving as a benchmark for those training for future events or analyzing the sport's historical performance data.

Season Men Time Women Time Mixed Time
Season 1 42:55 44:41
Season 2 40:58 41:55
Season 3 44:06 46:10
Season 4 40:36 43:07
Season 5 39:51 42:51
Season 6 40:19 43:14
Season 7 39:51 42:32

Running Wall of Fame

Results are based on the data published on Hyrox website and filtered to remove tracking errors and other anomalies.

Name Race Rank Rank (AG) Nationality Age Group Overall Time Running
Mcintyre Hunter 1st 🥇 1st 🥇 USA USA Flag 30-34 Men 57:34 25:58
Harrell Ash 6th 1st 🥇 GBR GBR Flag 35-39 Men 01:01:32 26:03
Harrell Ash 6th 1st 🥇 GBR GBR Flag 35-39 Men 01:01:32 26:03
Kent Ryan 2nd 🥈 1st 🥇 USA USA Flag 25-29 Men 01:02:31 26:04
Nicholas Alexander 3rd 🥉 1st 🥇 USA USA Flag 40-44 Men 01:08:30 26:13
Stahl Lukas 44th 13th GER GER Flag 25-29 Men 01:05:58 27:06
Eisenlauer Fabian 22nd 10th GER GER Flag 30-34 Men 01:01:35 27:08
Dalban Moreynas Clovis 39th 13th FRA FRA Flag 35-39 Men 01:09:35 27:12
Ifversen Sebastian 2nd 🥈 2nd 🥈 DEN DEN Flag 25-29 Men 56:58 27:14
Bianchi Eugenio 2nd 🥈 1st 🥇 ITA ITA Flag 35-39 Men 58:28 27:22

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