How to Finish HYROX Under 120 Minutes
Sub-120 (2:00) is the goal of most first-time HYROX racers and the lower-half of Open finishers. Reaching 2 hours signals you completed every station and ran the full distance without major blowups.
Source: HYROX public race results 2024-2025 + first-timer race-report data.
What Sub-120 Actually Looks Like
8 × 1km runs
≈60:00 (8 × 1km)
Target pace ≈7:30/km
Stations total
≈47:00
All 8 stations combined
Transitions
≈8:00
Roxzone movement + setup
| Station | Target time |
|---|---|
| Ski Erg | 5:30 |
| Sled Push | 5:00 |
| Sled Pull | 5:00 |
| Burpee Broad Jumps | 8:00 |
| Row | 5:30 |
| Farmers Carry | 2:45 |
| Sandbag Lunges | 7:30 |
| Wall Balls | 8:30 |
Are You Ready for Sub-120?
5K time required
≤28:00
Station capacity
100 wall balls (broken sets OK); race-weight sled push achievable with rests; sandbag lunges completed without putting the bag down for long
What You Need to Train
- Just finishing — don't optimize for time. Build run base (3x/week, 30-40 min) and station familiarity (1-2x/week)
- Practice each station once before race day at race weight — most first-timers get blindsided by sled push or sandbag lunges
- Wall ball form matters more than capacity — 10 reps with good form beats 30 with bad form that gets no-rep'd
- Long, easy runs build the aerobic base that prevents Run 6-8 from becoming walking
The Three Mistakes That Cost Sub-120 Athletes Their Time
- 1Pacing Run 1 like a 5K — at sub-120 pace, Run 1 should feel embarrassingly easy
- 2Going to failure on wall balls in training — practice the cadence you'll use on race day instead
- 3Skipping sandbag lunges in training because of the soreness — under-trained quads at race weight are the most common cause of a sub-120 attempt becoming sub-130
Adjacent Goals
Sub-120 FAQ
If sub-120 is your goal
Continue reading
Free 12-week HYROX beginner plan
Printable PDF for first-time HYROX racers.
HYROX race-day strategy
Pacing, transitions, and the mental game.
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-120
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.
