Benchmark bands
Clear Open and Pro time bands so users can classify their result fast instead of guessing.
WODBuilders Performance
HYROX Vertical
HYROX Benchmarks
What is a good HYROX time?
Compare your result against benchmark bands for Open and Pro, measure your compromised running drop after the sled stations, and find out whether your next block should attack power, pacing, or station control.
Compromised running
The real question is not your fresh pace. It is what happens after the sled stations.
Official standards
The benchmark logic stays anchored to official HYROX race format and 2025/26 standards.
What to improve next
Once you know your benchmark band and compromised pace drop, it becomes much easier to decide whether power, pacing, or station exits deserve the next block.
Benchmark table
Planning bands for Open and Pro
These are WODBuilders planning bands, not official percentile thresholds. They provide rough time ranges for goal setting; use HYROX results and rankings when you need an official event or age-group comparison.
| Division | Fast reference | Ambitious reference | Broad reference |
|---|---|---|---|
| Open Men | < 60:00 | 60:00-75:00 | 75:00-95:00 |
| Open Women | < 68:00 | 68:00-85:00 | 85:00-108:00 |
| Pro Men | < 64:00 | 64:00-78:00 | 78:00-98:00 |
| Pro Women | < 72:00 | 72:00-88:00 | 88:00-112:00 |
Official standards behind the benchmark logic
- Sled Push: Open 152 kg men / 102 kg women, including sled. Pro 202 kg men / 152 kg women, including sled.
- Sled Pull: Open 103 kg men / 78 kg women, including sled. Pro 153 kg men / 103 kg women, including sled.
- Farmers Carry: Open 2 × 24 kg men / 2 × 16 kg women. Pro 2 × 32 kg men / 2 × 24 kg women.
- Lunges: Open 20 kg men / 10 kg women. Pro 30 kg men / 20 kg women.
- Wall Balls: Open 6 kg men / 4 kg women. Pro 9 kg men / 6 kg women.
Why this table matters
- It gives athletes a fast “where do I sit?” answer without forcing them into raw leaderboard digging.
- It separates Open from Pro, so the heavier race profile does not get flattened into one misleading benchmark.
- It tells you what to attack next when your race falls apart after the heavy stations.
Split comparison
Check a planning band and your post-sled pace change
Use your finish time plus your post-sled running data to see where your race sits and how much pace you lose after the highest-cost stations.
Result band
Broad planning band
This is inside the broadest WODBuilders reference range. It is not a statement about your official percentile.
Benchmark reference for Open Men: A fast WODBuilders planning reference for Open men.
Compromised pace
Fresh pace
4:30/km
Post-sled pace
4:52/km
Drop
+22s / 8.1%
Substantial pace change
The entered post-sled pace is 7–12% slower. Review pacing and station execution before assuming one cause.
The logic
How compromised pace is calculated
Fresh pace should come from your cleanest running reference inside the race, usually the average of Run 1 and Run 2. That gives you a working baseline before station fatigue really changes the body.
Post-sled pace should come from the kilometres immediately after Sled Push and Sled Pull. Those are the stations most likely to create quad-dominant fatigue, breathing disruption, and force leakage into the next run.
The pace delta is simply the number of seconds per kilometre you lose after the sleds. The drop percentage shows how big that loss is relative to your fresh pace. That is the number that tells you whether your engine is surviving the race or leaking time after the heaviest stations.
What to do next
If the number is bad, the fix is not random mileage
A weak compromised pace usually means one of three things: the sled stations cost too much, the athlete leaves stations without control, or the race pace was mismanaged too early.
That is why the best next step is a focused block with power endurance, station-specific control, and repeated run re-entry. More random conditioning is rarely the fastest answer.
Unlock 4-week HYROX planning in PRO
Get unlimited generation, saved sessions, and advanced planning tools when your benchmark says the engine still leaks time.
FAQ
Common questions about good Hyrox times
What is a good Hyrox time in Open?
A good Open time depends on category, age group, event and personal goal. The ranges on this page are WODBuilders planning references, not official HYROX percentiles.
What is a good Hyrox time in Pro?
Pro uses heavier loads, so compare results within the same category and event context. WODBuilders ranges can help with planning, while official results remain the source for rankings.
What is compromised running in Hyrox?
Compromised running is your pace after a heavy station, not your pace while fresh. The most useful test is to compare your fresh 1 km pace to the kilometres immediately after sled push and sled pull.
How much slower should I be after the sled stations?
Compare the change with your own earlier runs and repeated races. This page groups pace changes for planning, but does not label a percentage as an official average or diagnose the cause.
Official race structure and loads come from the HYROX 2025/26 rulebooks and race overview. The finish-time bands are WODBuilders planning references, not official HYROX percentiles, rankings or qualification standards.