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HYROX Strength Standards

See where you rank against all HYROX finishers

Check Your Level

See where you rank against all HYROX finishers

How HYROX Standards Are Calculated

Our standards are derived from percentile analysis of HYROX race results across all eight stations. Times are divided into six tiers: Beginner (bottom 25%), Novice (25th-50th percentile), Intermediate (50th-75th), Advanced (75th-90th), Elite (90th-97th), and World Class (top 3%). The thresholds are computed separately for each combination of station, gender, and division, because performance distributions differ meaningfully across those dimensions.

Station times extracted from race data represent in-race performance, not gym benchmarks. This is an important distinction: sled push times from a race occur after a 1 km run with an elevated heart rate, which is typically 10-20% slower than the same athlete's standalone sled session. If you are entering gym benchmark times, expect your level to be one tier higher than your actual race performance.

Use the All Stations mode to map your complete profile and identify which stations are weakest relative to the field. Bringing a Beginner-level station to Intermediate will save significantly more total time than pushing an already-Advanced station to Elite.

Station-by-Station Benchmarks

The SkiErg and Rowing stations are the most predictable. Athletes with strong cardio engines tend to cluster near their aerobic ceiling, producing tight score distributions. A sub-4:00 SkiErg (Men Open) is a clear indicator of above-average aerobic capacity and correlates with faster finish times across all other stations as well.

The sled push shows the widest variance of any station. The weight (152 kg for Men Open, 202 kg for Men Pro) creates a hard floor for athletes below a certain strength threshold, who may need multiple trips or pauses. Athletes who train the sled push specifically can move from Beginner to Intermediate within 4-6 weeks of consistent practice, producing some of the fastest improvements of any station.

Wall balls arrive at the end of the race and the 100-rep requirement turns technique into a major factor. Athletes who break the set into 5 rounds of 20 reps with short controlled pauses consistently outperform those who try to go unbroken and fail at rep 60-70. Reaching Elite on wall balls requires both power and the specific skill of managing effort across all 100 reps in a fatigued state.

Frequently Asked Questions

For Men Open, a good SkiErg time (1,000m) is under 4:00. Advanced athletes finish in 3:20-3:40 and elite competitors go under 3:10. For Women Open, sub-4:30 is solid and sub-3:50 is advanced. Pro athletes tend to run 20-40 seconds faster than Open at the same fitness level because they self-select for higher conditioning.
Standards are derived from percentile distributions of actual HYROX race results across stations. Each station has its own distribution because the variance differs. Sled push and wall balls tend to have wider spreads than rowing. Gender and division are computed separately since Pro athletes use heavier equipment. Times are ranked and cut at p25, p50, p75, p90, and p97 to define the six tiers.
Novice-level across all stations is a reasonable target for completing your first HYROX. If any station is at Beginner level, that is where you will lose the most time. Aim for at least Intermediate across the board if you want a competitive finish. Elite-level at any single station rarely compensates for a Beginner station on your total time.
The sled push consistently shows the highest variability and the widest gap between Beginner and Elite levels. It is also the station where athletes most commonly underestimate the difficulty during training. Sled pull is the second most punishing. Wall balls are the most energy-costly per unit time due to the 100-rep requirement arriving late in the race.
Yes. Pro uses heavier equipment on sled push, sled pull, farmers carry, sandbag lunges, and wall balls. Because the loads are heavier, the same raw time earns a higher relative level in Pro than in Open. The standards adjust for the weight difference, so Pro times are always compared against the Pro population distribution.
You can, but gym benchmarks typically overestimate your HYROX station performance. In a race, each station arrives after a 1 km run, which elevates your heart rate and glycogen depletion. Your sled push gym time might be 10-15% faster than your actual race sled push time. Use gym benchmarks as a starting point and adjust them 10-15% slower for a realistic HYROX estimate.
There are six levels: Beginner (bottom 25%), Novice (25th-50th percentile), Intermediate (50th-75th), Advanced (75th-90th), Elite (90th-97th), and World Class (top 3%). Most first-time HYROX athletes land in Beginner to Novice across most stations. Reaching Intermediate across the board puts you solidly in the top half of all finishers.

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