Hyrox Sub-70 Min Split Chart & Pacing Strategy
Competitive Open Division (Under 1h10m). Aggregated directly from 5,389 real Hyrox finishers inside this exact finish window. Compare the Balanced Median against Runner-Biased (faster runs / slower stations) and Lifter-Biased (slower runs / faster sleds) profiles.
Target Finish Time
1h 09m 00s
8 Runs + 8 Stations + Roxzone
Required Fresh 5K
18:20
03:40/km uncompromised
8×1 km Run Budget
34:28
Avg 04:18/km compromised
Stations + Roxzone
34:32
Includes transition budget
8×1 km Target Run Splits for Sub-70 Min
Lap-by-lap pacing targets accounting for cumulative compromised fatigue after Sleds (Run 3–4) and Burpee Broad Jumps (Run 5).
| Running Lap | Fatigue Context | Balanced Target | Runner-Biased | Strength-Biased | Race Share |
|---|---|---|---|---|---|
| Run 1 · Opening Lap (Start Chute) | Before SkiErg | 03:51 | 03:23 | 04:21 | 5.6% |
| Run 2 · Clean Baseline | Post-SkiErg | 04:04 | 03:53 | 04:16 | 5.9% |
| Run 3 · Post-Sled Push | Quad Lactate Spike | 04:20 | 04:08 | 04:34 | 6.3% |
| Run 4 · Post-Sled Pull | Posterior Chain & Grip | 04:20 | 04:08 | 04:33 | 6.3% |
| Run 5 · Post-Burpee Broad Jumps | Peak Breathlessness | 04:26 | 04:13 | 04:40 | 6.4% |
| Run 6 · Post-Rowing | Mid-Race Aerobic Hold | 04:21 | 04:09 | 04:34 | 6.3% |
| Run 7 · Post-Farmers Carry | Trap & Posture Fatigue | 04:21 | 04:09 | 04:34 | 6.3% |
| Run 8 · Final Km (Finish Chute) | Post-Sandbag Lunges | 04:41 | 04:25 | 04:57 | 6.8% |
Station & Roxzone Split Budgets for Sub-70 Min
Exact station time budgets matching a 1h 09m 00s total race finish.
| Station / Segment | Balanced Target | Runner-Biased | Strength-Biased | Race Share |
|---|---|---|---|---|
| 1. SkiErg (1000m) | 04:08 | 04:16 | 04:01 | 6.0% |
| 2. Sled Push (50m) | 02:21 | 02:38 | 02:05 | 3.4% |
| 3. Sled Pull (50m) | 03:44 | 04:04 | 03:24 | 5.4% |
| 4. Burpee Broad Jumps (80m) | 03:42 | 04:07 | 03:16 | 5.4% |
| 5. Rowing (1000m) | 04:23 | 04:30 | 04:17 | 6.4% |
| 6. Farmers Carry (200m) | 01:42 | 01:52 | 01:34 | 2.5% |
| 7. Sandbag Lunges (100m) | 03:48 | 04:07 | 03:30 | 5.5% |
| 8. Wall Balls | 04:40 | 05:09 | 04:16 | 6.8% |
| Roxzone (Transitions) | 04:47 | 05:24 | 04:11 | 6.9% |
Real Finishers Inside the Sub-70 Min Window
| Athlete | Edition | Total Time | Breakdown |
|---|---|---|---|
| Antoine (FRA) Boullard | Marseille 2024 | 1h 09m 59s | Split Audit → |
| Philipp (GER) Flaschel | Bremen 2022 | 1h 09m 59s | Split Audit → |
| Jake (GBR) Dearden | London 2023 | 1h 09m 59s | Split Audit → |
| Aaron (GBR) Rainey | Glasgow 2024 | 1h 09m 59s | Split Audit → |
| Matias (FIN) Ristimaki | Rotterdam 2024 | 1h 09m 59s | Split Audit → |