HYROX OVER 50 · FREE TOOL
HYROX BENCHMARK TIMES
Finish, running and station times for every HYROX division, from a 2026 study of 186,411 race results. See what the fastest 10%, the middle of the field and the back of the field ran, segment by segment.
READ THIS FIRST: ALL AGES, NOT OVER-50 NORMS
- The study did not split results by age group. Every table mixes all ages, so these are not norms for athletes over 50.
- It only counted finishes under 2 hours, and removed 390 statistical outliers. Slower finishers aren't in these numbers.
- Results run from HYROX's first season through 2023/24, taken from HYROX's official all-time rankings.
- Roxzone (transition) time isn't reported, and each segment is ranked on its own.
SINGLES OPEN MEN
52,900 race results, all ages, finishes under 2 hours.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:11:26 | 1:19:57 | 1:26:47 | 1:34:27 | 1:46:36 | 1:27:54 |
| Total running (8 km) | 35:57 | 40:09 | 43:24 | 47:06 | 53:12 | 44:02 |
| SkiErg 1000 m | 4:04 | 4:17 | 4:26 | 4:36 | 4:51 | 4:27 |
| Sled Push | 2:08 | 2:33 | 2:55 | 3:19 | 3:59 | 2:59 |
| Sled Pull | 3:35 | 4:16 | 4:49 | 5:29 | 6:32 | 4:56 |
| Burpee Broad Jump 80 m | 3:30 | 4:22 | 5:05 | 5:54 | 7:10 | 5:12 |
| Rowing 1000 m | 4:22 | 4:36 | 4:47 | 5:00 | 5:18 | 4:49 |
| Farmers Carry 200 m | 1:39 | 1:55 | 2:07 | 2:21 | 2:43 | 2:09 |
| Sandbag Lunges 100 m | 3:42 | 4:03 | 4:51 | 5:24 | 6:10 | 4:53 |
| Wall Balls 100 reps | 4:32 | 5:22 | 6:05 | 6:53 | 7:59 | 6:10 |
SINGLES OPEN WOMEN
27,800 race results, all ages, finishes under 2 hours.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:16:10 | 1:24:02 | 1:30:37 | 1:38:03 | 1:49:12 | 1:31:36 |
| Total running (8 km) | 39:33 | 43:43 | 47:04 | 50:45 | 56:58 | 47:39 |
| SkiErg 1000 m | 4:40 | 4:55 | 5:06 | 5:18 | 5:36 | 5:07 |
| Sled Push | 2:02 | 2:25 | 2:43 | 3:03 | 3:34 | 2:45 |
| Sled Pull | 4:15 | 4:59 | 5:37 | 6:21 | 7:27 | 5:44 |
| Burpee Broad Jump 80 m | 4:13 | 5:09 | 5:56 | 6:51 | 8:14 | 6:05 |
| Rowing 1000 m | 4:54 | 5:09 | 5:22 | 5:35 | 5:55 | 5:23 |
| Farmers Carry 200 m | 1:49 | 2:02 | 2:13 | 2:26 | 2:47 | 2:15 |
| Sandbag Lunges 100 m | 3:36 | 4:12 | 4:40 | 5:12 | 5:56 | 4:43 |
| Wall Balls 100 reps | 3:10 | 3:45 | 4:16 | 4:52 | 5:44 | 4:22 |
SINGLES PRO MEN
11,575 race results, all ages, finishes under 2 hours.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:06:56 | 1:15:14 | 1:21:59 | 1:29:15 | 1:41:57 | 1:23:17 |
| Total running (8 km) | 32:41 | 36:21 | 39:23 | 42:38 | 48:43 | 40:17 |
| SkiErg 1000 m | 3:51 | 4:01 | 4:09 | 4:18 | 4:32 | 4:10 |
| Sled Push | 2:34 | 3:11 | 3:41 | 4:18 | 5:30 | 3:53 |
| Sled Pull | 4:10 | 5:07 | 6:00 | 7:06 | 9:13 | 6:23 |
| Burpee Broad Jump 80 m | 2:49 | 3:29 | 4:04 | 4:46 | 5:54 | 4:14 |
| Rowing 1000 m | 4:08 | 4:20 | 4:30 | 4:41 | 4:59 | 4:32 |
| Farmers Carry 200 m | 1:38 | 1:55 | 2:12 | 2:33 | 3:07 | 2:18 |
| Sandbag Lunges 100 m | 3:35 | 4:17 | 4:51 | 5:31 | 6:41 | 5:01 |
| Wall Balls 100 reps | 4:40 | 5:35 | 6:26 | 7:27 | 9:25 | 6:46 |
SINGLES PRO WOMEN
2,993 race results, all ages, finishes under 2 hours.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:11:06 | 1:19:09 | 1:25:13 | 1:32:11 | 1:43:44 | 1:26:28 |
| Total running (8 km) | 35:24 | 38:55 | 41:39 | 45:03 | 51:12 | 42:50 |
| SkiErg 1000 m | 4:23 | 4:35 | 4:44 | 4:55 | 5:13 | 4:46 |
| Sled Push | 2:46 | 3:22 | 3:54 | 4:31 | 5:54 | 4:11 |
| Sled Pull | 4:21 | 5:14 | 6:02 | 7:06 | 9:14 | 6:32 |
| Burpee Broad Jump 80 m | 3:24 | 4:05 | 4:40 | 5:26 | 6:52 | 4:57 |
| Rowing 1000 m | 4:35 | 4:49 | 4:59 | 5:11 | 5:34 | 5:03 |
| Farmers Carry 200 m | 1:54 | 2:15 | 2:34 | 2:57 | 3:41 | 2:43 |
| Sandbag Lunges 100 m | 3:44 | 4:22 | 4:53 | 5:32 | 6:52 | 5:10 |
| Wall Balls 100 reps | 4:17 | 5:10 | 5:54 | 6:51 | 8:52 | 6:20 |
DOUBLES OPEN MEN
28,313 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:02:49 | 1:09:22 | 1:14:41 | 1:20:45 | 1:30:41 | 1:15:48 |
| Total running (8 km) | 35:57 | 40:01 | 43:09 | 46:41 | 52:26 | 43:41 |
| SkiErg 1000 m | 3:39 | 3:49 | 3:58 | 4:07 | 4:22 | 3:59 |
| Sled Push | 1:19 | 1:31 | 1:40 | 1:51 | 2:08 | 1:42 |
| Sled Pull | 2:17 | 2:41 | 3:02 | 3:26 | 4:12 | 3:10 |
| Burpee Broad Jump 80 m | 2:03 | 2:27 | 2:48 | 3:13 | 3:56 | 2:54 |
| Rowing 1000 m | 4:01 | 4:14 | 4:25 | 4:37 | 4:57 | 4:27 |
| Farmers Carry 200 m | 1:21 | 1:31 | 1:39 | 1:49 | 2:04 | 1:41 |
| Sandbag Lunges 100 m | 2:34 | 2:58 | 3:18 | 3:42 | 4:21 | 3:23 |
| Wall Balls 100 reps | 3:31 | 3:47 | 4:00 | 4:17 | 4:48 | 4:05 |
DOUBLES OPEN WOMEN
26,087 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:12:29 | 1:19:37 | 1:25:10 | 1:31:47 | 1:42:42 | 1:26:27 |
| Total running (8 km) | 42:01 | 46:20 | 49:39 | 53:33 | 1:00:00 | 50:22 |
| SkiErg 1000 m | 4:15 | 4:27 | 4:46 | 4:57 | 5:15 | 4:44 |
| Sled Push | 1:52 | 1:57 | 2:03 | 2:11 | 2:25 | 2:06 |
| Sled Pull | 3:09 | 3:39 | 4:04 | 4:33 | 5:21 | 4:09 |
| Burpee Broad Jump 80 m | 2:49 | 3:23 | 3:51 | 4:23 | 5:18 | 3:57 |
| Rowing 1000 m | 4:38 | 4:54 | 5:06 | 5:19 | 5:40 | 5:07 |
| Farmers Carry 200 m | 1:32 | 1:44 | 1:51 | 2:00 | 2:13 | 1:52 |
| Sandbag Lunges 100 m | 2:45 | 3:10 | 3:31 | 3:55 | 4:32 | 3:35 |
| Wall Balls 100 reps | 2:46 | 3:06 | 3:30 | 4:01 | 4:43 | 3:39 |
DOUBLES OPEN MIXED
27,824 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:07:53 | 1:15:28 | 1:21:21 | 1:27:57 | 1:39:42 | 1:22:40 |
| Total running (8 km) | 38:21 | 42:49 | 46:09 | 49:46 | 55:58 | 46:40 |
| SkiErg 1000 m | 3:53 | 4:05 | 4:14 | 4:24 | 4:41 | 4:16 |
| Sled Push | 1:34 | 1:50 | 2:03 | 2:18 | 2:42 | 2:06 |
| Sled Pull | 2:54 | 3:25 | 3:46 | 4:02 | 4:31 | 3:43 |
| Burpee Broad Jump 80 m | 2:18 | 2:43 | 3:03 | 3:25 | 3:53 | 3:04 |
| Rowing 1000 m | 4:12 | 4:26 | 4:36 | 4:46 | 4:58 | 4:36 |
| Farmers Carry 200 m | 1:27 | 1:37 | 1:44 | 1:52 | 2:01 | 1:44 |
| Sandbag Lunges 100 m | 2:50 | 3:16 | 3:37 | 3:59 | 4:27 | 3:38 |
| Wall Balls 100 reps | 3:34 | 3:49 | 4:04 | 4:22 | 4:50 | 4:08 |
DOUBLES PRO MEN
2,151 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 58:47 | 1:03:19 | 1:08:25 | 1:14:01 | 1:24:29 | 1:10:17 |
| Total running (8 km) | 31:40 | 34:45 | 37:43 | 40:57 | 47:00 | 38:40 |
| SkiErg 1000 m | 3:30 | 3:39 | 3:46 | 3:53 | 4:07 | 3:47 |
| Sled Push | 1:36 | 1:49 | 1:59 | 2:13 | 2:40 | 2:05 |
| Sled Pull | 3:04 | 3:33 | 3:59 | 4:29 | 5:40 | 4:12 |
| Burpee Broad Jump 80 m | 1:53 | 2:10 | 2:26 | 2:46 | 3:23 | 2:33 |
| Rowing 1000 m | 3:52 | 4:02 | 4:11 | 4:22 | 4:41 | 4:14 |
| Farmers Carry 200 m | 1:24 | 1:31 | 1:38 | 1:45 | 1:59 | 1:39 |
| Sandbag Lunges 100 m | 2:38 | 3:01 | 3:23 | 3:47 | 4:35 | 3:30 |
| Wall Balls 100 reps | 3:31 | 3:46 | 4:00 | 4:19 | 5:09 | 4:13 |
DOUBLES PRO WOMEN
1,237 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:06:31 | 1:11:12 | 1:15:09 | 1:21:33 | 1:32:13 | 1:17:47 |
| Total running (8 km) | 35:59 | 38:47 | 41:46 | 45:34 | 51:46 | 43:10 |
| SkiErg 1000 m | 4:03 | 4:12 | 4:20 | 4:29 | 4:45 | 4:22 |
| Sled Push | 1:46 | 1:59 | 2:11 | 2:25 | 2:52 | 2:16 |
| Sled Pull | 3:27 | 3:53 | 4:16 | 4:47 | 5:55 | 4:30 |
| Burpee Broad Jump 80 m | 2:30 | 2:51 | 3:09 | 3:33 | 4:16 | 3:17 |
| Rowing 1000 m | 4:22 | 4:34 | 4:44 | 4:55 | 5:14 | 4:46 |
| Farmers Carry 200 m | 1:35 | 1:44 | 1:50 | 1:58 | 2:13 | 1:53 |
| Sandbag Lunges 100 m | 2:58 | 3:23 | 3:43 | 4:10 | 4:56 | 3:52 |
| Wall Balls 100 reps | 3:31 | 3:46 | 4:02 | 4:23 | 5:11 | 4:13 |
DOUBLES PRO MIXED
510 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 59:28 | 1:01:43 | 1:04:23 | 1:06:53 | 1:13:29 | 1:05:17 |
| Total running (8 km) | 32:20 | 34:15 | 35:52 | 38:09 | 41:19 | 36:30 |
| SkiErg 1000 m | 3:39 | 3:46 | 3:52 | 3:59 | 4:09 | 3:54 |
| Sled Push | 1:30 | 1:39 | 1:47 | 1:54 | 2:08 | 1:48 |
| Sled Pull | 2:36 | 2:52 | 3:05 | 3:20 | 3:49 | 3:09 |
| Burpee Broad Jump 80 m | 2:06 | 2:24 | 2:38 | 2:54 | 3:22 | 2:41 |
| Rowing 1000 m | 4:00 | 4:09 | 4:16 | 4:23 | 4:37 | 4:18 |
| Farmers Carry 200 m | 1:21 | 1:28 | 1:33 | 1:38 | 1:46 | 1:33 |
| Sandbag Lunges 100 m | 2:30 | 2:43 | 2:56 | 3:14 | 3:45 | 3:03 |
| Wall Balls 100 reps | 3:22 | 3:31 | 3:40 | 3:53 | 4:17 | 3:47 |
RELAY MEN
1,243 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:00:02 | 1:06:59 | 1:12:37 | 1:18:43 | 1:29:32 | 1:13:41 |
| Total running (8 km) | 30:13 | 33:26 | 35:43 | 38:41 | 43:37 | 36:19 |
| SkiErg 1000 m | 3:57 | 4:13 | 4:26 | 4:41 | 5:06 | 4:29 |
| Sled Push | 1:35 | 2:02 | 2:20 | 2:42 | 3:21 | 2:25 |
| Sled Pull | 2:37 | 3:08 | 3:39 | 4:12 | 5:20 | 3:48 |
| Burpee Broad Jump 80 m | 2:10 | 2:46 | 3:19 | 3:56 | 5:00 | 3:26 |
| Rowing 1000 m | 3:55 | 4:11 | 4:24 | 4:39 | 5:06 | 4:27 |
| Farmers Carry 200 m | 1:23 | 1:35 | 1:48 | 2:03 | 2:26 | 1:51 |
| Sandbag Lunges 100 m | 2:53 | 3:29 | 4:00 | 4:37 | 5:35 | 4:08 |
| Wall Balls 100 reps | 3:31 | 4:03 | 4:42 | 5:30 | 6:59 | 4:59 |
RELAY WOMEN
857 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:12:20 | 1:17:49 | 1:21:04 | 1:24:12 | 1:27:09 | 1:20:25 |
| Total running (8 km) | 32:24 | 34:30 | 36:25 | 38:25 | 42:46 | 36:55 |
| SkiErg 1000 m | 4:45 | 5:03 | 5:18 | 5:34 | 6:01 | 5:20 |
| Sled Push | 1:49 | 2:13 | 2:32 | 2:54 | 3:30 | 2:36 |
| Sled Pull | 3:52 | 4:39 | 5:17 | 6:03 | 7:21 | 5:26 |
| Burpee Broad Jump 80 m | 2:46 | 3:10 | 3:32 | 3:54 | 4:44 | 3:37 |
| Rowing 1000 m | 4:38 | 4:54 | 5:09 | 5:23 | 5:46 | 5:10 |
| Farmers Carry 200 m | 1:35 | 1:43 | 1:50 | 1:58 | 2:12 | 1:52 |
| Sandbag Lunges 100 m | 2:57 | 3:21 | 3:41 | 4:05 | 4:43 | 3:46 |
| Wall Balls 100 reps | 3:30 | 3:44 | 3:58 | 4:18 | 4:52 | 4:04 |
RELAY MIXED
2,921 race results, all ages, finishes under 2 hours. Times are the team's.
| SHARE OF FINISHERS FASTER THAN THIS TIME | ||||||
|---|---|---|---|---|---|---|
| SEGMENT | 10% | 30% | 50% (MEDIAN) | 70% | 90% | MEAN |
| Finish time | 1:05:47 | 1:14:12 | 1:20:22 | 1:27:06 | 1:37:32 | 1:21:05 |
| Total running (8 km) | 33:39 | 37:20 | 40:10 | 43:09 | 47:50 | 40:25 |
| SkiErg 1000 m | 4:03 | 4:25 | 4:48 | 5:12 | 5:48 | 4:52 |
| Sled Push | 1:47 | 2:11 | 2:29 | 2:54 | 3:35 | 2:36 |
| Sled Pull | 2:58 | 3:40 | 4:15 | 4:56 | 6:18 | 4:27 |
| Burpee Broad Jump 80 m | 2:43 | 3:34 | 4:17 | 5:08 | 6:36 | 4:29 |
| Rowing 1000 m | 4:05 | 4:26 | 4:44 | 5:05 | 5:35 | 4:47 |
| Farmers Carry 200 m | 1:30 | 1:44 | 1:56 | 2:07 | 2:27 | 1:57 |
| Sandbag Lunges 100 m | 2:59 | 3:37 | 4:11 | 4:50 | 5:54 | 4:19 |
| Wall Balls 100 reps | 3:28 | 4:10 | 4:47 | 5:36 | 7:04 | 5:03 |
How to read a row: the 10% column is the time only 10% of finishers beat, the median is the middle (half were faster), and the 90% column is the time 90% beat. Each segment is ranked on its own, so the station times don't add up to the finish time, and Roxzone time isn't in the study.
SEE WHERE YOUR OWN TIMES FALL
Enter your run pace and station times in the race time calculator. It adds up your finish and shows which band each of your times falls in for the division you pick, and which stations are furthest behind the median.
HYROX RACE TIME CALCULATOR →THE STUDY
Fernández-Navarrete I, Ruiz-Alias SA, García-Pinillos F. Where am I struggling? Detailed benchmarks for every workout and category in Hyrox© competition. J Sports Med Phys Fitness. 2026. PMID 42189569.
The researchers, at the University of Granada, exported results from HYROX's official rankings and published the mean and the 10th, 30th, 50th, 70th and 90th percentile times for each segment. The tables above are our layout of their figures. Station weights for each division are on our HYROX rules page.
TRAINING FOR HYROX AFTER 50
THE HYBRID ATHLETE PROTOCOL
Training strength and endurance together after 50 — what the concurrent-training research actually found in adults 50 to 73, a five-domain baseline with no invented score, and a twelve-week system built around one idea: hybrid doesn't mean 50/50.
THE FUNCTIONAL FITNESS PROTOCOL
Why Hyrox and CrossFit beat endurance racing after 50. The science-backed case for redirecting your training toward grip strength, power output, and the numbers that predict the next twenty years.
QUESTIONS
WHAT IS THE AVERAGE HYROX FINISH TIME?+
In a 2026 study of 186,411 HYROX results (finishes under 2 hours), the median Singles finish was 1:26:47 for Open men and 1:30:37 for Open women, and 1:21:59 for Pro men and 1:25:13 for Pro women. The means were 1:27:54, 1:31:36, 1:23:17 and 1:26:28.
WHAT TIME PUTS YOU IN THE FASTEST 10%?+
In the same study, the fastest 10% of Singles finishers came in at 1:11:26 or less for Open men, 1:16:10 for Open women, 1:06:56 for Pro men and 1:11:06 for Pro women. These are all-ages figures from finishes under 2 hours.
ARE THERE HYROX BENCHMARKS FOR ATHLETES OVER 50?+
Not that we've found. This study, the largest we know of, did not split results by age group, so its tables mix every age together. We show them as a reference for the whole field, not as norms for your age, and we don't estimate age-group figures from them.
WHY DO STATION TIMES NOT ADD UP TO THE FINISH TIME?+
Each segment's percentile is worked out on its own. The person with the median SkiErg time is usually not the person with the median finish. The study also doesn't report Roxzone (transition) time, which is part of every finish.
WHY ARE SOME OPEN STATION TIMES FASTER THAN PRO?+
Open divisions carry lighter loads. The study's note under its Singles table puts Open's shorter sled, lunge and wall ball times down to those lighter loads.
FREE GUIDE
HYROX OVER 50: FIRST RACE STARTER SHEET
The course and weights at a glance, how the race is mostly running, and how to build your first weeks of training, from The Hybrid Athlete Protocol and The Functional Fitness Protocol. Free PDF. Enter your email and it opens right away.
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For training and planning only. HYROX is a registered trademark of its owner; this site is not affiliated with or endorsed by HYROX. Talk with your physician before starting high-intensity training, especially after 50 or with a heart condition.