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Station benchmarks · 100 m sandbag lunges (20 kg Open Men, 10 kg Open Women)

What is a good HYROX sandbag lunges time?

The typical Open Man does the sandbag lunges in 5:20 and the typical Open Woman in 5:13. The fastest 10% of Open Men go under 3:52; the fastest 25%'s typical is 4:08.

5:20 typical · Open Men half were faster, half slower
3:52 fastest 10% under · Open Men one in ten beat this
5:13 typical · Open Women half were faster, half slower
3:50 fastest 10% under · Open Women one in ten beat this

Sandbag lunges by division

Division Fastest 10% Typical of fastest 25% Typical Slowest 10%
Open Men 3:52 4:08 5:20 8:03
Open Women 3:50 4:05 5:13 7:51
Doubles Men 2:47 2:59 3:36 4:57
Doubles Women 2:57 3:09 3:47 5:10
Doubles Mixed 3:02 3:16 4:03 5:43
Pro Men 3:38 3:49 5:03 7:30
Pro Women 3:47 3:58 5:10 7:35
Pro Doubles Men 2:45 2:55 3:35 4:53
Pro Doubles Women 3:05 3:16 4:00 5:32
Pro Doubles Mixed 3:15 3:29 3:53 5:44
Relay Men 3:05 3:09 4:44 7:43
Relay Women 3:23 3:37 4:57 7:23
Relay Mixed 3:14 3:23 4:46 7:24
Elite 15 Men 2:42 2:54 3:08 3:32
Elite 15 Women 2:58 3:05 3:25 3:52
Elite Doubles Men 2:15 2:24 2:34 2:54
Elite Doubles Women 2:32 2:40 2:57 3:21
Adaptive Men 3:00 3:34 4:53 9:06
Adaptive Women 2:50 3:07 5:08 9:11

Open Men by age group

16-24 5:02
25-29 5:04
30-34 5:09
35-39 5:19
40-44 5:32
45-49 5:44
50-54 6:02
55-59 6:24
60-64 6:35
65-69 7:02
70-74 7:56
Fastest 10% to slowest 10% of the fieldTypical

The Open Men sandbag lunges 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 16-24 (5:02); the slowest is 70-74 (7:56).

See the numbers
Group Fastest 10% under Typical Slowest 10% over
16-24 3:38 5:02 7:41
25-29 3:42 5:04 7:38
30-34 3:47 5:09 7:42
35-39 3:55 5:19 7:55
40-44 4:05 5:32 8:14
45-49 4:13 5:44 8:31
50-54 4:27 6:02 9:10
55-59 4:41 6:24 9:40
60-64 4:49 6:35 10:12
65-69 5:08 7:02 11:43
70-74 5:39 7:56 12:01

Open Women by age group

16-24 5:00
25-29 5:01
30-34 5:09
35-39 5:16
40-44 5:22
45-49 5:33
50-54 5:47
55-59 6:06
60-64 6:09
65-69 6:55
Fastest 10% to slowest 10% of the fieldTypical

The Open Women sandbag lunges 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 16-24 (5:00); the slowest is 65-69 (6:55).

See the numbers
Group Fastest 10% under Typical Slowest 10% over
16-24 3:43 5:00 7:26
25-29 3:44 5:01 7:26
30-34 3:48 5:09 7:42
35-39 3:53 5:16 7:55
40-44 3:58 5:22 8:06
45-49 4:05 5:33 8:20
50-54 4:15 5:47 8:45
55-59 4:28 6:06 9:18
60-64 4:20 6:09 9:18
65-69 5:04 6:55 11:01

Fastest ever sandbag lunges splits

All station records
Division Athlete Split Race
Open Men James Curry 2:06 2026 London Olympia
Open Women Janelle Hackler 2:20 2025 Atlanta
Pro Men Charlie Botterill 2:22 2026 Bordeaux
Pro Women Ilona Frigout 2:30 2026 Bordeaux

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.

The RoxHype app

A faster sandbag lunges at your next race.

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RoxHype app home: days to your HYROX, your expected finish range and this week's sessions RoxHype workout player guiding a sled push, with the next exercise lined up
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