What Does a 75-Minute Hyrox Look Like? Station by Station

Overview

A 75-minute Hyrox is a competitive Open result. Top 20 to 30 percent of your division at most events. Here is exactly what it requires — every run split and every station time — so you know precisely where you need to be and what to train.

Run Targets

Eight runs at an average of 4:45 per km equals 38 minutes of running. That is 4:45 per km across all 8 runs — you can run the early ones slightly faster and the late ones slightly slower, but variance should be within 20 seconds. If your standalone 5km pace is slower than 5:00 per km, a 75-minute finish is not realistic yet.

Skierg Target

1000m SkiErg in 4:30 or faster. That is a pace of 2:15 per 500m. Train to complete this in 4:15 to 4:20 fresh, so race fatigue brings you to 4:30. A 5:00 SkiErg adds nearly a minute compared to target — focus here if this is your weak station.

Sled Push Target

50m sled push in 2:30 to 3:00. This is a technique station as much as a strength station. Athletes with poor position will be in the 3:30 to 4:00 range. The fix is training at race weight with correct body angle — chest near parallel to the floor, short quick steps.

Sled Pull Target

50m sled pull in 3:00 to 3:30. The rope-pull pattern is less natural for most athletes than the push. If you are consistently over 4:00, add dedicated rope pull work. Cable machine rope pulls twice per week will close this gap within 6 weeks.

Burpee Jumps Target

80m burpee broad jumps in 4:30 to 5:30. That is roughly one rep every 5 to 7 seconds across 40 to 55 reps. The pacing key: consistent rhythm over maximum distance per jump. Athletes going for 5:00 or faster must not sprint the first 30m.

Rowing Target

1000m row at a 1:55 per 500m split equals 3:50. At mid-race fatigue this is demanding. 2:00 per 500m is more realistic for most athletes, giving a 4:00 row. If your standalone fresh row is slower than 2:00 per 500m at this effort, running more will not close the gap — rowing technique and specific intervals will.

Carry Target

200m farmers carry in 2:45 to 3:30 unbroken. Athletes with good grip endurance can carry the full distance without stopping. A single planned 5-second rest at 100m is acceptable and costs minimal time. Unplanned stops every 30m will push you past 4:00.

Lunges Target

100m lunges in 5:00 to 6:00. That is roughly one step every 3 seconds across 70 to 80 steps. The critical factor: do not let your pace collapse in the final 30m. Training lunges under sled and row fatigue specifically prepares you for this.

Wall Balls Target

75 reps (women) or 100 reps (men) in 5:30 to 7:00. For 100 reps at 7:00, that is one rep every 4.2 seconds. A 25-25-25-25 split with 5-second rests between sets is a solid race strategy. Athletes who go unbroken from fresh position often fail at rep 60 to 70 under race fatigue.

How To Train For It

Target 75 minutes by first identifying which of these splits are currently your biggest gaps. Prioritise the stations and run pace where you are furthest from target. Build one race simulation per week into your training and time every element. Close the largest gap first.