What Is a Good Time for the Hyrox Pro Division?
Hyrox Pro times explained: the official Open vs Pro weights, who may enter, what counts as a good finish for Men Pro and Women Pro, the current world records, and how to build a target time from your own splits.
Same 8 km. Same eight stations. Considerably more weight — and a finish time that means something different.
The Pro division is where Hyrox stops being a mass-participation event and starts being a race. The distances do not change: eight 1 km runs, eight stations, the same order everywhere in the world. What changes is the load, and the load changes everything downstream — your splits, your pacing, and what counts as a good time.
This is the straight answer on what a good Pro time is, what the division actually demands, and how to work out a target that is yours rather than someone else's.
In short: For Men Pro, anything under 1:20 is a strong result, under 1:05 is genuinely elite and under 57 minutes is podium territory. For Women Pro, under 1:27 is strong, under 1:12 is elite and under 1:03 is world class. Averages sit around 1:22 for Men Pro and 1:27 for Women Pro. Pro is not a qualification — anyone may enter it — and the same athlete is typically several minutes slower in Pro than in Open, almost all of it lost at the sled, the lunges and the wall balls.
Last updated: July 2026.
What Pro actually means
Hyrox runs four singles divisions: Women, Women Pro, Men, Men Pro. The running distance is identical in all four — 1 km before each station, 8 km in total — and the stations, distances and repetitions never change either. Only the weights differ.
The race itself is always the same eight stations, in this order: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m, and 100 wall balls.
So a Pro time is not a different race. It is the same race carried out under materially heavier load — which is exactly why comparing a Pro finish with an Open finish is comparing two different tests.
The weights: Open vs Pro
Straight from the official season 26/27 singles rulebook. Note the neat symmetry in the middle column: Women Pro lift precisely what Men Open lift, with only the wall ball target height differing.
1
SkiErg
1,000 m · identical in every division
2
Sled push
+50 kg (men) · the biggest single hit
3
Sled pull
+50 kg · similar, plus a much higher grip cost
4
Burpee broad jumps
80 m · identical
5
Rowing
1,000 m · identical
6
Farmers carry
+8 kg per hand · drains grip for what follows
7
Sandbag lunges
+10 kg · slower cadence, a real risk of walking
8
Wall balls
+3 kg · the quiet killer over 100 reps to 3 m
| Station | Women | Men / Women Pro | Men Pro |
|---|---|---|---|
| SkiErg | 1,000 m | 1,000 m | 1,000 m |
| Sled push (4 × 12.5 m) | 102 kg incl. sled | 152 kg incl. sled | 202 kg incl. sled |
| Sled pull (4 × 12.5 m) | 78 kg incl. sled | 103 kg incl. sled | 153 kg incl. sled |
| Burpee broad jumps | 80 m | 80 m | 80 m |
| Rowing | 1,000 m | 1,000 m | 1,000 m |
| Farmers carry (200 m) | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges (100 m) | 10 kg | 20 kg | 30 kg |
| Wall balls (100 reps) | 4 kg | 6 kg | 9 kg |
Wall ball target heights are 2.70 m for Women and Women Pro, and 3.00 m for Men and Men Pro. The stated sled figures include the sled itself.
The step from Open to Pro for men is +50 kg on both sleds, +8 kg per hand on the carry, +10 kg on the sandbag and +3 kg on the wall ball — the last of which, over 100 reps to a 3 m target, is a much bigger deal than it looks on paper.
Who is allowed to race Pro
There is no qualification. The rulebook states plainly that Hyrox is open to everyone and qualifications are not required; the only participation preconditions are being at least 16 on race day and registering through the official channel.
A few things worth knowing if you are considering it:
- Athletes may compete in the Pro divisions up to and including the 80+ age groups at regular Hyrox races, with age-group rankings, podiums and flags applying as normal.
- For World Championship qualification, athletes aged 60 and above qualify via the Open division only, and race Open weights at the World Championships.
- Your age group is determined by your age on race day.
- If you need adaptations to weights or repetitions, you must arrange them in advance and your result is marked out of competition — you still get a finish time, but you are outside official rankings.
In other words: choosing Pro is a decision, not a privilege. Whether it is the right decision is a separate question, and there is a checklist for it further down.
What is a good Pro time?
Here is the part everyone actually came for. Hyrox publishes official results per event and division, but it does not publish "good time" standards — the bands below are approximate, synthesised from public result aggregations, and different aggregators disagree by several minutes. Treat them as orientation, not as a governing body's verdict.
- 1A solid Pro finishUnder 1:40:00
You finished a Pro race under the heavier sleds. That is already a rare day.
- 2Around the Pro average1:20:00 – 1:30:00
The middle of the field — 2025 season average was about 1:22:44.
- 3Highly competitive1:05:00 – 1:20:00
Genuinely fast, and where most serious Pro athletes are aiming.
- 4Elite57:00 – 1:05:00
The sharp end of a big field.
- 5World classUnder 57:00
Podium contention. A different sport.
| Level | Men Pro | Women Pro |
|---|---|---|
| World class — podium contention | under 57:00 | under 1:03:00 |
| Elite — sharp end of a big field | 57:00 – 1:05:00 | 1:03:00 – 1:12:00 |
| Highly competitive | 1:05:00 – 1:20:00 | 1:12:00 – 1:27:00 |
| Around the Pro average | 1:20:00 – 1:30:00 | 1:27:00 – 1:37:00 |
| A solid Pro finish | under 1:40:00 | under 1:48:00 |
For context on the middle of the field: one analysis of over 50,000 results from the 2025 season put the average Men Pro finish at about 1:22:44 and the average Women Pro finish at about 1:27:03.
The fastest times in the world
For scale, the front of the field as of August 2026:
- Men Pro: the singles world record stands at 52:42, set by Hidde Weersma at the Hyrox EMEA Championships in London in March 2026, taking the record off Hunter McIntyre's 53:22 from Stockholm in 2023.
- Women Pro: 54:25, set by Joanna Wietrzyk at the Hyrox Warsaw Major in April 2026 — her own previous best of 56:03 having stood only weeks.
Records move; check results.hyrox.com for the current official numbers before quoting any of this in an argument.
More instructive than the records are the elite medians. Analyses of top-15 Pro cohorts put the median elite men's finish around 58:50 with roughly 30:46 of that spent running — a little over half the race — and the median elite women's finish around 1:06:22 with about 34:27 running.
That last detail is the single most useful fact in this article: even at the very sharp end, more than half of a Hyrox is the running. If you want a faster Pro time, that is where it lives.
How much slower is Pro than Open?
There is no official conversion, and anyone offering an exact one is guessing. But the structure of the difference is predictable, because only five stations change:
Open
152 kg sled, 6 kg wall ball
Sled pull 103 kg, carry 2 × 24 kg, sandbag 20 kg. The weights most trained adults can move.
Pro
202 kg sled, 9 kg wall ball
Sled pull 153 kg, carry 2 × 32 kg, sandbag 30 kg. Same distances, a different race.
What Pro adds
| Station | What Pro adds (men) | Where the time goes |
|---|---|---|
| Sled push | +50 kg | The biggest single hit — often 45–90 s, and highly floor-dependent |
| Sled pull | +50 kg | Similar magnitude, plus much higher grip and back cost |
| Farmers carry | +8 kg per hand | Usually modest in seconds, but it drains grip for what follows |
| Sandbag lunges | +10 kg | Slower cadence and a real risk of breaking into a walk |
| Wall balls | +3 kg | The quiet killer: 100 reps with 9 kg to 3 m breaks sets that 6 kg did not |
Everything else — the eight runs, the ergs, the burpee broad jumps — is unchanged on paper. In practice they get slower anyway, because you arrive at each of them more fatigued.
A reasonable planning assumption for the same athlete in the same shape is several minutes slower in Pro than in Open, with almost all of it appearing at the two sleds and in the back half of the wall balls. If you have an Open time, add your realistic penalty at those five stations and leave the runs alone — that is a far better estimate than any generic multiplier.
What each target time actually requires
Round numbers are motivating but vague. Below is a worked model of what a Men Pro target implies, built from the roughly 50% running, 42% stations, 8% transitions split the public data supports. It is a planning tool, not a rule — but it turns "I want to go sub-65" into a set of paces you can actually train.
| Target | Total running | Average run pace | Total station time | Roxzone |
|---|---|---|---|---|
| Sub-1:30 | ~46:00 | ~5:45 /km | ~38:00 | ~6:00 |
| Sub-1:15 | ~39:00 | ~4:53 /km | ~32:00 | ~4:00 |
| Sub-1:05 | ~34:00 | ~4:15 /km | ~28:00 | ~3:00 |
| Sub-1:00 | ~31:00 | ~3:53 /km | ~26:00 | ~3:00 |
Two things jump out of that table.
First, the run paces are the hard part. Sub-1:05 in Pro asks for eight kilometres averaging around 4:15/km while carrying the fatigue of heavy sleds and 100 wall balls at 9 kg. Fresh, that pace is unremarkable. Compromised, it is a serious runner's number.
Second, the roxzone is worth minutes. Average total transition time across all athletes is close to seven minutes; the fastest get through the whole race in under three. Moving from a walking transition to a jogging one is free time, and it is the only part of the table you can improve this week.
Should you race Pro at all?
Pro is not automatically the more serious choice. It is the correct choice when it tests you, and the wrong one when it simply stops you from racing.
Race Pro if you can honestly tick most of these:
- You can push a 202 kg (men) or 152 kg (women) sled the full 50 m with at most one short break
- You can complete 100 wall balls at your Pro weight to the correct target in training, tired
- Your farmers carry grip survives 200 m without a drop
- You can hold a running pace off a heavy station rather than walking out of the roxzone
- You have already finished at least one Hyrox and know how the format feels
Stay in Open if: any of the above is a maybe, this is your first or second race, or you would spend the day surviving stations rather than racing. A well-executed Open race is far better preparation for a future Pro than a bad Pro race is.
The one thing that should never decide it is what division your training partner entered.
Pro or Open, the block is built backwards from the target
Tell your Hyrox coach the division, the target time and the race date. The sled, the wall balls and the eight runs get trained at the weights and paces that target actually needs — not at the ones you are already comfortable with.
How to set your own target
Forget the bands for a moment and build a number that belongs to you.
- Take your last race splits. Add your eight run times together, add your eight station times, and note your total roxzone time.
- Fix the free time first. Anything above about five minutes of transitions is available now, with no additional fitness.
- Apply your Pro penalty. If you are moving up from Open, add a realistic amount at the two sleds, the lunges and the wall balls — from a training simulation at Pro weights, not from optimism.
- Improve one thing. Take 15 seconds per kilometre off your run pace and you have taken two minutes off your finish. Take a station from broken to unbroken and you have taken a minute.
- Add it up and round it. That is your target. It will be less round and more achievable than "sub-70", and you will know exactly which session is meant to deliver it.
Then train the limiter, not the whole race. If you want the long version of that argument, read why you're not getting faster at Hyrox.
Frequently asked questions
What is a good time for Hyrox Pro?
For Men Pro, under 1:20 is a strong result, under 1:05 is elite and under 57 minutes is podium contention. For Women Pro, under 1:27 is strong, under 1:12 is elite and under 1:03 is world class. Averages sit around 1:22 for Men Pro and 1:27 for Women Pro. These bands come from public result aggregations, not from Hyrox itself — the official source for any given event is results.hyrox.com.
What is the difference between Hyrox Open and Pro?
The running is identical — eight 1 km runs in every division — and so are the stations, distances and repetitions. Only the weights change. For men, Pro means a 202 kg sled push and 153 kg sled pull (versus 152 kg and 103 kg), a 2 × 32 kg farmers carry, a 30 kg sandbag and a 9 kg wall ball. Women Pro use exactly the Men Open loads, with the wall ball target at 2.70 m.
Do you need to qualify for the Hyrox Pro division?
No. The official rulebook states that Hyrox is open to everyone and qualifications are not required. You need to be at least 16 on race day and to register through the official channel. Athletes may race Pro up to and including the 80+ age groups, although for World Championship qualification, athletes aged 60 and above qualify via the Open division only.
How much slower is Pro than Open?
Expect several minutes for the same athlete in the same shape, concentrated almost entirely in five stations: both sleds, the farmers carry, the sandbag lunges and the wall balls. The sled push usually takes the largest single hit and varies a lot with floor friction. The best estimate is your own — run a training simulation at Pro weights and measure the penalty rather than applying a generic multiplier.
What running pace do I need for a sub-65-minute Hyrox Pro?
Roughly 4:15 per kilometre across all eight runs, with about 28 minutes of station time and under three minutes of transitions. The number that matters is not your fresh 1 km pace but the pace you can hold coming off a heavy sled and 100 wall balls — which is why compromised running is the session that decides it.
The bottom line
- Pro is the same race under heavier load. Same 8 km, same eight stations, five heavier ones.
- Good, concretely: Men Pro under 1:20 is strong, under 1:05 elite, under 57 min podium level. Women Pro under 1:27 is strong, under 1:12 elite, under 1:03 world class.
- The averages are around 1:22 and 1:27. Most Pro athletes are not close to elite, and that is fine.
- Anyone may enter Pro — no qualification, minimum age 16 — but the checklist above should decide it, not your ego.
- More than half the race is running, even at the front of the field. Faster Pro times are built on the runs and paid for in the roxzone.
Want to go sub-65? Train for the race, not around it
Tell your Hyrox coach your target time, your race date and the equipment you actually have. You get even-paced 1 km work at goal pace, compromised running off the stations, the eight stations trained at the volume the race demands, and a recurring race simulation so your target stays honest — with any substituted station flagged rather than silently swapped.
Keep reading: the 12-week Hyrox training plan for the full block structure, the Hyrox running plan for the half of the race that decides your time, and Hyrox events in the DACH region if you are still choosing a race.
Sources
- HYROX: Official Singles Rulebook, season 26/27 (divisions, weights, age groups, conditions of participation)
- HYROX official results portal
- RoxHype: HYROX time benchmarks 2026 — average times by age and division
- Rox Lyfe: HYROX from average to elite — median elite splits and running share
- Rox Lyfe: HYROX world records by division and age group
- HyroxDataLab: RoxZone efficiency analysis — average and elite transition times