How To Improve Your Time For Hyrox

Ready to take your Hyrox performance to the next level? Whether you're gearing up for your first competition or your hundredth, shaving time off your Hyrox score takes a game plan.

Hyrox competitions mix running and functional fitness, so boosting your time means dialing in your endurance, speed, and strength across all the events.

As of now, the current Hyrox record holder is Hunter McIntyre from the U.S. This three-time Hyrox World Champion crushed the Stockholm 2023 race with an incredible time of 53 minutes and 22 seconds. On the women's side, Lauren Weeks, also a three-time Hyrox World Champion, holds the fastest female time, finishing in an impressive 58 minutes and 3 seconds at the Vienna 2024 event.

Not everyone wants (or can) break records, and that's totally okay. Hyrox is all about being accessible to people of all fitness levels, so what one person considers a great Hyrox time might look totally different to someone else.

Factors like age, gender, and experience level can all influence your average Hyrox time, but on the whole, the typical finish time is around 1 hour and 32 minutes. Some athletes crush it in about an hour, while others might take closer to 3 hours to complete the race.

One of the best and easiest ways to improve your Hyrox time and push yourself to hit a personal best is to join a Hyrox class.

These coach-led classes are specifically designed to safely and effectively build speed, strength, and endurance to help you crush your Hyrox performance. You’ll also get expert, personalized advice from Hyrox pros to fine-tune your technique and boost your results. And, of course, you'll benefit from the motivational and supportive vibe of other Hyrox enthusiasts in the class—not to mention some friendly competition to keep you pushing harder.

But if classes aren’t your thing or they don't fit your schedule, you can still improve your time on your own. Hyrox competitions follow the same format every time, alternating 1km runs with eight functional and cardio exercises.

Here’s the breakdown:

1. 1km Ski Erg
2. 1km Run
3. Sled Push
4. 1km Run
5. Sled Pull
6. 1km Run
7. Burpee Broad Jumps
8. 1km Run
9. 1km Rowing
10. 1km Run
11. Farmer’s Carry
12. 1km Run
13. Sandbag Lunges
14. 1km Run
15. Wall Balls

To improve your Hyrox time, it’s useful to break your training into three main areas:

Running: With 8km of running in the race, the faster and more efficiently you can run, the better your time will be.

Rowing: The 1km row is another section where you can really make up time—improving your rowing skills here can shave seconds (or even minutes) off your total time.

Functional and Strength Training: Most of your training should focus on building strength and improving functional fitness to help maintain speed and endurance during these key parts of the race.

The Hyrox run can be one of the toughest parts of the competition, but improving your performance in this area can have a huge impact on your overall time. When training to crush this part of the race, you’ll want to focus on boosting your endurance, speed, and running efficiency.

Ideally, you should be running three to four times a week, mixing up different types of training:

1. Long Runs: These help build endurance and mental toughness.

Plan for one long run a week, gradually increasing the distance over time. Aim for about one to two hours of running at a comfortable, conversational pace to build a solid foundation.

2. Interval Training: High-intensity interval training (HIIT) running will take your speed and endurance to the next level.

Aim for two or three HIIT sessions a week, alternating between fast-paced intervals and recovery periods. The high-intensity pace should push you but still be sustainable. For example, try running 400m at a fast pace, then recover with 200m at a slower pace, repeating this 8 times. Check out our interval running workouts guide for more examples.

3. Compromised Runs: To replicate the fatigue you'll experience during a Hyrox event, you’ll need to practice running after you’ve already pushed your body hard, like after a weightlifting session or HIIT class.

These workouts can be tough, so aim to do a compromised run once every two to three weeks. Pair it with rowing or functional training to mimic the real race conditions. Try to cover the full 8km, just like the Hyrox event.

By adding these different training styles into your routine, you’ll be ready to take on the Hyrox run with confidence and shave time off your total race performance!

To optimize your Hyrox rowing performance, you’ll need both power and endurance. Aim to get on the rowing machine at least three to four times a week, but make sure to listen to your body and adjust your training as needed.

1. Perfect Your Technique: Having solid rowing technique is key to maximizing efficiency and preventing injury, so this is the most important step. You can learn more about perfecting your rowing form here—start with a gentle pace until you’re confident you’ve got it down. Aim for smooth, controlled movements, keeping the chain tight throughout.

2. Interval Training: Just like with running, adding interval training to your rowing sessions will help you build endurance and increase power. Check out our HIIT rowing machine workouts guide for three different interval workouts to try. These should form the core of your rowing training.

3. Steady-State Rows: Don’t forget to practice rowing at a consistent pace for longer periods, around 20 to 30 minutes, at least once a week. These steady-state rows help build endurance and improve your overall rowing efficiency, so you can conserve energy and row faster with less effort.

By focusing on these key areas, you’ll see big improvements in your rowing performance and be ready to crush the Hyrox event!

Improving your weightlifting and functional fitness can make a huge difference in your Hyrox time. Stronger, more efficient muscles mean less time spent feeling fatigued and more time maintaining higher intensity. Here are a few of the best ways to boost your performance in these parts of the event:

1. Full-Body Movements: Focus on compound exercises that target multiple muscle groups at once, like squats, deadlifts, burpees, shoulder presses, and plyometric exercises. These movements build strength and power to fuel your Hyrox performance. Our full-body workouts with weights guide is a great place to start.

2. Progressive Overload: Gradually increase the weight or resistance in your lifts to keep challenging your muscles and promoting growth. Learn more in our progressive overload guide.

3. Variety: Switch up your workouts to avoid hitting a plateau, keep things interesting, and ensure you're hitting a wide range of muscle groups. You can find tons of workout plans to try over on our exercises and routines hub.

Improving your Hyrox time requires a well-rounded approach that addresses all aspects of the competition. By focusing on running, rowing, strength, and functional fitness, you’ll see major gains and move closer to your goals.

Ready to crush your Hyrox personal best? Find a Pure Fitness near you and take advantage of our top-notch equipment to support your Hyrox journey.