What's the easiest 15 minutes to cut at this tier?

Almost always running volume. Most sub-105 athletes are 15-20 minutes off their potential finish time because their aerobic base hasn't been built. Add a long Sunday run and a midweek tempo session for 8-12 weeks and finish times typically drop 8-12 minutes without any station-specific change.

Should I focus on running or stations to drop into sub-90?

Running, with rare exception. If your 5K is over 25:00, your finish time ceiling is high regardless of how strong your stations are. Building 5K time to sub-22:30 typically unlocks sub-90 without major station work.

How long to go from sub-105 to sub-90?

Usually 4-6 months of focused training that addresses the actual bottleneck (which is almost always running). FORMD's risk-station analysis tells you which stations are costing you time so you don't waste training cycles fixing the wrong thing.

INTERMEDIATESub-105 (1:45) is approximately the median Open-division finish time — strong evidence the athlete is HYROX-fit and ready to compete.

How to Finish HYROX Under 105 Minutes

Sub-105 (1:45) is approximately the median Open-division finish time — strong evidence the athlete is HYROX-fit and ready to compete. Roughly the top 50% of finishers.

Source: HYROX public race results 2024-2025; 1:45 is near the median Open-division finishing time across most events.

What Sub-105 Actually Looks Like

8 × 1km runs

≈52:00 (8 × 1km)

Target pace ≈6:30/km

Stations total

≈40:00

All 8 stations combined

Transitions

≈6:00

Roxzone movement + setup

Station	Target time
Ski Erg	5:00
Sled Push	4:00
Sled Pull	4:00
Burpee Broad Jumps	6:30
Row	5:00
Farmers Carry	2:15
Sandbag Lunges	6:00
Wall Balls	7:00

Are You Ready for Sub-105?

5K time required

≤25:00

Station capacity

100 wall balls in 5-7 sets; race-weight sled push/pull achievable with 2-3 short rests; consistent unbroken farmers carry

What You Need to Train

Run consistency is the biggest win at this tier — running 4x/week beats running 2x/week by ~5 minutes of finish time
Wall balls and burpee broad jumps are the high-volatility stations — practice them weekly even if you hate them
Strength work should target unbroken farmers carry and 4-rest sled push, not maximal loads
Practice negative-splitting the runs in training — most athletes positive-split by 1+ min/km by Run 7

The Three Mistakes That Cost Sub-105 Athletes Their Time

1Doing more HYROX-style metcons than running — at this tier, run volume is the unlock
2Skipping the warm-up and underestimating Run 1 — cold legs at sub-105 pace adds 30-60 seconds to the first split
3Wall-ball sets too big — 5 sets of 20 with 10s rest beats 2 sets of 50 with 60s rest most of the time

Adjacent Goals

Next step up

Sub-90

Working toward this from

Sub-120

Sub-105 FAQ

If sub-105 is your goal

The 12-week HYROX training plan

Periodized base → build → sharpen → taper.

How to predict your HYROX finish time

Methodology behind the FORMD predictor.

HYROX Pro times (reference)

Open & Pro division target times table.

All 8 HYROX stations explained

Technique, target times, and pacing.

How FORMD works

Finish-time prediction + weak-station analysis.

FORMD

See if you're on track for sub-105

FORMD predicts your projected HYROX finish time off your real benchmarks and shows you which stations are costing you the most minutes against your goal. 3-day full-access trial, no credit card.

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