Hyrox Sub-75 Min Split Chart & Pacing Strategy
Strong Hybrid Athlete Benchmark (Under 1h15m). Aggregated directly from 4,641 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 14m 00s
8 Runs + 8 Stations + Roxzone
Required Fresh 5K
19:10
03:50/km uncompromised
8×1 km Run Budget
36:14
Avg 04:32/km compromised
Stations + Roxzone
37:46
Includes transition budget
8×1 km Target Run Splits for Sub-75 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 | 04:00 | 03:30 | 04:31 | 5.4% |
| Run 2 · Clean Baseline | Post-SkiErg | 04:16 | 04:03 | 04:28 | 5.8% |
| Run 3 · Post-Sled Push | Quad Lactate Spike | 04:33 | 04:20 | 04:48 | 6.1% |
| Run 4 · Post-Sled Pull | Posterior Chain & Grip | 04:33 | 04:20 | 04:47 | 6.1% |
| Run 5 · Post-Burpee Broad Jumps | Peak Breathlessness | 04:40 | 04:26 | 04:55 | 6.3% |
| Run 6 · Post-Rowing | Mid-Race Aerobic Hold | 04:34 | 04:22 | 04:48 | 6.2% |
| Run 7 · Post-Farmers Carry | Trap & Posture Fatigue | 04:34 | 04:21 | 04:48 | 6.2% |
| Run 8 · Final Km (Finish Chute) | Post-Sandbag Lunges | 04:57 | 04:39 | 05:15 | 6.7% |
Station & Roxzone Split Budgets for Sub-75 Min
Exact station time budgets matching a 1h 14m 00s total race finish.
| Station / Segment | Balanced Target | Runner-Biased | Strength-Biased | Race Share |
|---|---|---|---|---|
| 1. SkiErg (1000m) | 04:12 | 04:20 | 04:04 | 5.7% |
| 2. Sled Push (50m) | 02:25 | 02:45 | 02:08 | 3.3% |
| 3. Sled Pull (50m) | 03:57 | 04:22 | 03:36 | 5.3% |
| 4. Burpee Broad Jumps (80m) | 04:04 | 04:31 | 03:36 | 5.5% |
| 5. Rowing (1000m) | 04:28 | 04:36 | 04:21 | 6.0% |
| 6. Farmers Carry (200m) | 01:47 | 01:59 | 01:38 | 2.4% |
| 7. Sandbag Lunges (100m) | 04:03 | 04:24 | 03:43 | 5.5% |
| 8. Wall Balls | 04:59 | 05:35 | 04:33 | 6.7% |
| Roxzone (Transitions) | 05:12 | 05:52 | 04:32 | 7.0% |
Real Finishers Inside the Sub-75 Min Window
| Athlete | Edition | Total Time | Breakdown |
|---|---|---|---|
| Alan (GBR) Daniels | Birmingham 2023 | 1h 12m 53s | Split Audit → |
| Allram (AUT) Rene | Vienna 2025 | 1h 12m 53s | Split Audit → |
| Sean (GBR) Jennings | Manchester 2024 | 1h 12m 53s | Split Audit → |
| Sam (GBR) Lawlor | Gdansk 2024 | 1h 12m 53s | Split Audit → |
| Carlos (ESP) Gaitan Baquero | Bilbao 2025 | 1h 12m 53s | Split Audit → |