What Are Average HYROX Station Times?
Station times are the part of HYROX people research before their first race and ignore after their second, once they work out that the runs decide the finish. They are still worth knowing, for one reason: a station that lands far outside the normal band is telling you something specific, and the fix is usually technique rather than fitness.
How long should the 1000m row take?
Between 3:45 and 4:30 for most Open athletes, which is slower than the same person's fresh 1000m. The row sits at station five, after five kilometres of running and both sleds, so a 3:30 time trial in the gym commonly turns into 4:05 on race day.
Rowing is the station where people most often overspend. It feels controlled, the monitor gives you a number to chase, and pulling ten seconds faster costs far more than ten seconds of the following run. Sit two to three seconds per 500m off your fresh pace and get off the machine with your legs intact for the farmers carry.
What are the typical times for each station?
SkiErg 4:00 to 5:00, sled push 1:30 to 3:00, sled pull 2:00 to 3:30, burpee broad jumps 3:30 to 5:30, row 3:45 to 4:30, farmers carry 1:30 to 2:15, sandbag lunges 3:30 to 5:00, wall balls 4:00 to 7:00. Those are Open bands. Pro loads push the sleds and wall balls towards the top of each range.
- 1000m SkiErg — 4:00 to 5:00. First station, so the risk is starting it at the pace your arms can hold for two minutes.
- 50m sled push — 1:30 to 3:00. The widest spread in the race.
- 50m sled pull — 2:00 to 3:30. Depends heavily on floor surface and rope technique.
- 80m burpee broad jumps — 3:30 to 5:30. Consistent rhythm beats bursts.
- 1000m row — 3:45 to 4:30.
- 200m farmers carry — 1:30 to 2:15. Grip decides whether it is one trip or three.
- 100m sandbag lunges — 3:30 to 5:00. The station that ends most people's race pace.
- 100 wall balls — 4:00 to 7:00, with no-reps stretching the top end further.
These bands come from where recreational Open finishers cluster, not from an official table. HYROX publishes finishing times rather than station averages, so treat any specific number quoted anywhere as a guide and use your own splits once you have them.
Why is the sled push so variable?
Because it is the only station where the floor matters as much as the athlete. The same 152kg sled moves differently on rubber, on turf and on a venue floor that has already had 400 athletes drag chalk across it, and a stalled sled costs more to restart than it ever costs to keep creeping.
A 90-second sled and a three-minute sled are frequently the same fitness with different technique. Low body angle, straight arms, short steps, no stopping at the turn. Athletes who treat it as a leg press rather than a walk lose ninety seconds and arrive at the sled pull with nothing.
How much of the race is station time?
Roughly 30 to 40 minutes of a 90-minute Open race, so a little under half. The eight kilometres of running take 40 to 50 minutes and the roxzone swallows another four to eight. That split is why shaving 20 seconds off a station rarely shows up in a finishing time while 20 seconds per kilometre always does.
The useful version of this arithmetic is comparative. If your stations sit inside the bands above and your finish is still north of two hours, the problem is running or transitions, and no amount of wall ball practice will fix it. If one station sits well outside its band, that station is worth a training block on its own.
Key takeaways
- The 1000m row takes most Open athletes 3:45 to 4:30, slower than their fresh pace.
- The sled push spans 1:30 to over 3:00 and is the widest station in the race.
- Wall balls run 4:00 to 7:00, and no-reps push the top end higher.
- All eight stations together account for roughly 30 to 40 minutes of a 90-minute race.
- A station far outside its usual band points at technique, not fitness.
Frequently asked questions
- Should I row faster than my target race pace?
- No. The row is followed by a run, and the cost of an aggressive row lands on that kilometre rather than on the rower. Two to three seconds per 500m slower than your fresh pace usually produces a faster overall race.
- Do Pro station times differ much from Open?
- On the loaded stations, yes. The heavier sleds, sandbag and wall ball add time to the push, pull, lunges and wall balls, while the ergs and the farmers carry change relatively little. Comparing a Pro station split to an Open one flatters neither athlete.
- Does the clock stop between stations?
- No. Everything between the finish of one station and the start of the next is roxzone time and counts towards your result. It is common to lose four to eight minutes there without noticing, which is more than most people gain from a whole training block on one station.
- Why is my wall ball time so much worse than my gym time?
- Because they come at station eight, after eight kilometres of running and 100 metres of sandbag lunges, and because judged depth and target standards are stricter than most gym practice. Planning sets from the first rep rather than going until failure is what separates a five-minute set from a seven-minute one.
Hyrox Racing & Pacing, BigBalli. We track the official HYROX race format, divisions and station standards so pacing guidance stays accurate.