What is a good time at HYROX?

If you're preparing to compete in a HYROX race, you're probably asking yourself what is a "good time" to complete the race.

The answer may vary depending on your fitness level, the category in which you compete and, of course, your own personal goals. 

This article is not intended to impose expectations, but to provide you with useful references so that you can set realistic goals and motivate yourself to improve.

What is considered a good time at HYROX?

For those more competitive athletes, the times that make the difference are as follows:

• Elite athletes: The men complete the PRO category in less than 59 minutes.while the women do it in less than 63 minutes. These athletes often have significant sporting experience and spend most of their time training specifically for HYROX.
• Competitive athletesThose with a sporting background, but who are not exclusively dedicated to HYROXusually finish their careers in times between 60 and 75 minutesdepending on age, gender and category.

If your goal is to qualify for the World Championship, we recommend you to check the statistics of your category in the HYROX official website to have a more precise reference.

HYROX average times by category

First of all, a good time at HYROX is one that makes you feel proud of your effort.. If you've been training consistently and feel healthier and fitter, you're already a winner! 

However, beyond qualitative references, we know that what is not quantified, is not improved. That is why it is also good to have quantitative measures to set clear, realistic and challenging goals.

Below are the average times for each HYROX category:

HYROX Men: 1:35:00
HYROX Women: 1:38:02
HYROX Men Doubles: 1:19:22
HYROX Women Doubles: 1:28:43
HYROX Mixed Doubles: 1:25:26
HYROX PRO Men: 1:30:41
HYROX PRO Women: 1:31:22

It is important to emphasize that these marks are influenced by times of athletes who have already completed multiple HYROX races. That is, they do not discriminate between beginners and experts, so it is a mixture of all of them.

Keep this in mind if you are just starting out so that the times are a motivation and not a frustration. That's why it's best to have realistic goals based on your level.

How to set your real career goal

To calculate your target time in the HYROX race do the following sum:

1. How long it takes you to run each kilometer.

Don't forget that HYROX is primarily an 8 km race. to which stations are added. The part that you dedicate to the race in the total computation of the test has a very important weight. 

Example: If you can run 1 km in 6 minutes, the running segment will take you approximately 48 minutes.

2. How long it takes you to get to the stations

Although this can be complicated to calculate because times can vary widely within the 8 stations, you should use averages of time per station based on data collection in your workouts to get a baseline.

3. How long it takes you to make transitions (ROX).

We cannot forget that there is a time, called ROX zoneThe "lost in the shifts" between race segments and stations. 

Finally, add an average of 5 minutes for transition time between the run and the stations.

From this sum, you can deduct between a 10% and a 15% to set yourself a real goal.

Tips to improve your time at HYROX

Beating your previous time or reaching your goal in HYROX depends on several factors: a specific training plan that considers running technique and seasons, optimal nutrition and a clear strategy.

Here are some tips to improve your performance:

• Specific trainingFollow a training program specifically designed for HYROX, including strength, endurance and aerobic capacity sessions.
• Running techniqueWork on improving your running technique to maximize your efficiency in the running segments.
• Nutrition and recoveryMaintain a balanced nutrition and hydration plan to ensure your body is in top shape for race day.
• StrategyThe experience will help you to know yourself better and be able to plan the race more efficiently.
• Controlcan only improve with data, start keeping track of your times.

Do I need a watch for HYROX?

It is not essential, but it will be the most comfortable way you can keep track and record your times in order to improve.

You can use any sports watch you already have. But if you need to buy one, there is a HYROX specific watch that makes it even easier.

As it is designed for this race, the Amazfit T-Rex 3has a mode that displays the exercises ordered as they are presented in the competitionThe system is designed in such a way that you only have to press one button at each change of season.

Conclusion

Remember that success in HYROX is not only measured by the time you set, but by the effort and dedication you put into your preparation. Set realistic and achievable goals is key to maintaining motivation and improving your performance in every race.

If you're ready to take the next step, consider joining a HYROX-specific training program and keep working towards your goal. Good luck on your next race!