What is a good HYROX row time?
The typical Open Man does the row in 4:53 and the typical Open Woman in 5:31. The fastest 10% of Open Men go under 4:26; the fastest 25%'s typical is 4:31.
Row by division
| Division | Fastest 10% | Typical of fastest 25% | Typical | Slowest 10% |
|---|---|---|---|---|
| Open Men | 4:26 | 4:31 | 4:53 | 5:39 |
| Open Women | 4:59 | 5:06 | 5:31 | 6:22 |
| Doubles Men | 4:07 | 4:14 | 4:32 | 5:09 |
| Doubles Women | 4:44 | 4:53 | 5:13 | 5:52 |
| Doubles Mixed | 4:19 | 4:26 | 4:47 | 5:27 |
| Pro Men | 4:12 | 4:16 | 4:35 | 5:11 |
| Pro Women | 4:41 | 4:45 | 5:07 | 5:48 |
| Pro Doubles Men | 3:55 | 4:00 | 4:15 | 4:47 |
| Pro Doubles Women | 4:28 | 4:35 | 4:53 | 5:28 |
| Pro Doubles Mixed | 4:08 | 4:15 | 4:27 | 5:10 |
| Relay Men | 4:06 | 4:09 | 4:44 | 5:40 |
| Relay Women | 4:44 | 4:53 | 5:25 | 6:15 |
| Relay Mixed | 4:15 | 4:20 | 5:07 | 6:11 |
| Elite 15 Men | 3:47 | 3:51 | 3:55 | 4:04 |
| Elite 15 Women | 4:17 | 4:23 | 4:26 | 4:36 |
| Elite Doubles Men | 3:30 | 3:36 | 3:38 | 3:49 |
| Elite Doubles Women | 4:03 | 4:06 | 4:13 | 4:26 |
| Adaptive Men | 3:59 | 4:32 | 5:12 | 6:30 |
| Adaptive Women | 4:25 | 4:38 | 5:50 | 7:22 |
Open Men by age group
The Open Men row split in each age group. Each bar runs from the fastest 10% to the slowest 10%; the dot is the typical time.The quickest typical time is 25-29 (4:50); the slowest is 70-74 (5:36).
See the numbers
| Group | Fastest 10% under | Typical | Slowest 10% over |
|---|---|---|---|
| 16-24 | 4:23 | 4:51 | 5:38 |
| 25-29 | 4:23 | 4:50 | 5:36 |
| 30-34 | 4:24 | 4:50 | 5:35 |
| 35-39 | 4:26 | 4:52 | 5:37 |
| 40-44 | 4:28 | 4:55 | 5:41 |
| 45-49 | 4:31 | 4:58 | 5:42 |
| 50-54 | 4:35 | 5:03 | 5:48 |
| 55-59 | 4:39 | 5:09 | 5:56 |
| 60-64 | 4:43 | 5:13 | 6:00 |
| 65-69 | 4:50 | 5:24 | 6:16 |
| 70-74 | 5:09 | 5:36 | 6:35 |
Open Women by age group
The Open Women row split in each age group. Each bar runs from the fastest 10% to the slowest 10%; the dot is the typical time.The quickest typical time is 25-29 (5:27); the slowest is 65-69 (6:07).
See the numbers
| Group | Fastest 10% under | Typical | Slowest 10% over |
|---|---|---|---|
| 16-24 | 4:58 | 5:30 | 6:19 |
| 25-29 | 4:56 | 5:27 | 6:17 |
| 30-34 | 4:57 | 5:29 | 6:19 |
| 35-39 | 4:59 | 5:31 | 6:21 |
| 40-44 | 5:01 | 5:32 | 6:23 |
| 45-49 | 5:04 | 5:36 | 6:28 |
| 50-54 | 5:10 | 5:42 | 6:34 |
| 55-59 | 5:15 | 5:49 | 6:41 |
| 60-64 | 5:15 | 5:49 | 6:42 |
| 65-69 | 5:31 | 6:07 | 7:10 |
Fastest ever row splits
All station records| Division | Athlete | Split | Race |
|---|---|---|---|
| Open Men | Craig Tebbutt | 3:38 | 2025 Glasgow |
| Open Women | Virginie Marquié | 4:01 | 2026 Barcelona |
| Pro Men | Ward Lemmelijn | 3:42 | 2025 Belgium |
| Pro Women | Elodie Ravera | 4:08 | 2026 Nice |
Station records count only credible splits: a complete result, a finish in the fastest 25% of that race (or Elite), normal runs either side of the station, and no split far faster than the race winners run.
A faster row at your next race.
The RoxHype app is your training plan to race day. It puts extra row work in the weeks you have, and adjusts every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
