Fastest Hyrox Time | Good Hyrox Time | How To Improve | Faster Running | Faster Rowing | Better Strength And Functional

Ready to take your Hyrox performance to the next level? Whether you're prepping for your first or your hundredth competition, improving your Hyrox time requires a strategic approach.

Hyrox competitions combine running and functional fitness, and improving your time requires you to work on endurance, speed, and strength across all exercises.

Here, Andrea Marshall, Cluster Manager, PT and Hyrox coach at our Wirral PureGym sites, delves into the key factors that can help you improve your Hyrox performance.

At the time of writing, the current Hyrox record holder is Hunter Mcintyre from the US. This three-time Hyrox World Champion finished the Stockholm 2023 race in an astounding 53 minutes and 22 seconds. Meanwhile, Lauren Weeks, also a three-time Hyrox World Champion, has the fastest women's time with an impressive 58 minutes and 3 seconds secured in Vienna 2024.

Not everyone can (or wants to) be a record breaker. Hyrox prides itself on being accessible for all fitness levels, which means what one person considers to be a good Hyrox time can be very different to someone else.

Age, gender, and experience level can all impact average Hyrox time, nut the overall average Hyrox time is around 1 hour and 32 minutes, with some finishing around the 1 hour mark and some around the 3 hour mark.

One of the best and simplest ways to boost your Hyrox time and push yourself to achieve a personal best is to join a Hyrox class.

These Hyrox coach led classes are designed to safely and effectively improve speed, strength, and endurance for a better Hyrox time. These classes are also a great way to get expert and personalised advice from Hyrox experts to improve your technique and performance. Plus, you can enjoy the added benefit of the motivational, supportive environment of other Hyrox enthusiasts in the class. Not to mention a little good-natured competition to spur you on. 

However, if classes aren't for you, or you can't make them work around your schedule, you can still improve your time independently. Hyrox competitions all follow the same format, alternating running 1km with eight functional and cardio exercises.

So, when it comes to improving your Hyrox time, it's worth splitting into three sections: 

The Hyrox run is a challenging component of the competition, but improving this element can make a big difference to your overall time. When training to improve this section of the race, you'll need to focus on improving your endurance, speed and running efficiency. 

Ideally, you'll be completing three or four runs per week, split between a mix of the following training styles:

1. Long runs: these will help to build endurance and mental toughness. 

Aim for one long run a week, gradually increasing the distance over time, and aiming for around one to two hours of running at a comfortable, conversational pace. 

2. Interval training: incorporating a high-intensity interval training (HIIT) running style will improve speed and endurance. 

Aim for two or three of these sessions per week, alternating between high-energy intervals and recovery periods. The HIIT pace should be challenging but sustainable. For example, you could run 400m at a fast pace, followed by 200m of slower recovery, repeated eight times. You can find more examples in our interval running workouts guide. 

3. Compromised runs: to mimic and simulate the feeling of a Hyrox event, you'll need to practice performing running workouts while fatigued, like after a weightlifting session or HIIT class. 

These can be tough on your body, so aim to complete a compromised run once every two to three weeks. You can pair this with your rowing or functional training. Aim to cover the same distance as the Hyrox event - so 8km total.

You'll need both power and endurance to optimise your Hyrox rowing performance. Aim to practice on a rowing machine at least three or four times a week. Just remember to listen to your body and adjust your training as needed. 

1. Perfect and refine your technique: having a solid rowing technique will help maximise efficiency and stop you from getting injured, meaning this is the most important step. You can find out more about how to perfect your rowing technique here - practise rowing at a gentle pace until you're confident you've got it right. You should aim for a smooth motion, keeping the chain tight throughout.

2. Interval training: as with running, incorporating interval training in your rowing sessions can help you build endurance and develop more power. Our HIIT rowing machine workouts guide has three interval workouts for you to try. These should make up the bulk of your rowing training.

3. Steady-state rows: Also practice maintaining a consistent pace for longer periods of around 20 to 30 minutes at least once a week.  These will help build endurance and can improve your rowing efficiency, helping you conserve energy and row faster with less effort.

Improving your weightlifting and functional fitness performance can significantly speed up your Hyrox time. Stronger and more efficient muscles will mean less time feeling fatigued and more time sustaining a higher intensity. Some of the best ways to boost your time on these segments of the event include:

1. Full-body movements: focus on full-body, compound exercises that engage multiple muscle groups, such as squats, deadlifts, burpees, shoulder presses and plyometric training. These help build more strength and power to fuel your Hyrox event. Our full body workouts with weights guide is a good starting point. 

2. Progressive overload: gradually increase the weight or resistance of your weight lifts over time to continue challenging your muscles and promote growth. Find out more with our progressive overload guide.

3. Variety: Mix up your workouts to avoid plateaus, keep your training interesting, and ensure you're constantly working a range of muscle groups. You can find a huge variety of plans to try over on our workout exercises and routines hub. 

Improving your Hyrox time requires a holistic approach that addresses all aspects of the competition. By focusing on running, rowing, strength, and functional fitness, you can improve your performance and work towards your goals.

Ready to strive for your Hyrox personal best? Find a PureGym near you and enjoy our wide range of high-quality equipment to support you on your Hyrox journey. You can even book into one of our Hyrox classes. Our experienced coaches and supportive community can help you achieve your fitness goals and make the most of your Hyrox experience.