HYROX Sub 105 -- How to Break the Standard and Finish Under 1h45
Sub 105 -- finishing HYROX in under 1 hour 45 minutes -- sits at the intersection of serious recreational athlete and competitive finisher. It requires genuine training, a structured race strategy and the ability to manage effort across all eight stations without blowing up on the runs. This guide explains what Sub 105 means, who it is realistic for, how to train toward it, and how to execute on race day.
What Sub 105 Actually Means -- and Who It Is For
The HYROX Sub Club standards -- Sub 60, Sub 75, Sub 90, Sub 105, Sub 120 -- exist because finishing time is the most meaningful single metric in HYROX. Sub 105 represents a level where you are running each 1 km segment in approximately 5:30 to 6:00 min/km while maintaining the station output required to avoid time losses on the floor. To put that in context: most first-time HYROX athletes finish between 1h30 and 2h30 depending on training background. Sub 105 sits in the upper quartile of the Open field globally -- not elite, but well above average. It is realistic for athletes with 6 to 12 months of dedicated hybrid training, a solid aerobic base (half marathon under 1h55 at equivalent effort), and familiarity with all eight HYROX station movements. If you can run a comfortable 5:45 min/km for 8 km in training and complete the full station list without breaking form, Sub 105 is within reach.
The Training Block for Sub 105
A 12 to 16 week training block targeting Sub 105 should address three areas in parallel: running economy, station efficiency and race simulation. On the running side, two quality sessions per week -- one threshold run at target race pace (5:30 to 5:45 min/km) and one longer aerobic run at conversational pace -- build the engine that sustains your splits in the second half of the race. On the functional fitness side, the two stations that eat most time for Sub 105 athletes are typically the SkiErg (technical inefficiency compounds under fatigue) and the sled push (pace selection is critical -- too fast in early rounds costs dearly later). Both should be practised in isolation until technique is automatic, then in combination with running. Race simulation workouts -- running followed immediately by two or three station movements without rest -- are the most specific training stimulus for HYROX and should appear in the last four weeks before the race.
Target training volumes: 3 to 4 running sessions per week (40 to 60 km), 2 to 3 functional fitness sessions, 1 race simulation per week in the final block. The HYROX training preparation guide covers periodisation principles for the full block.
Sub Club -- Wear the Time You Earned
Sub 105 is a real standard. The HybridDept Sub Club hoodie and tee mark it permanently -- limited edition, never reprinted.
Shop Sub 105 CollectionRace Day Strategy -- Station by Station
Sub 105 requires consistent, controlled execution rather than a fast start. The most common Sub 105 failure mode is going too hard on the first two running splits, arriving at the SkiErg already glycogen-depleted, and losing 4 to 5 minutes across the back half of the race. The correct approach is to run the first two laps at the slow end of your target pace -- no heroics -- and hold a reserve for the final three runs where the field typically separates. On the stations: SkiErg at a controlled stroke rate (aim for 80 to 85% output, not maximum), sled push at a pace you can walk -- not sprint -- for the full distance, wall balls with a rhythm you have practised in training, farmers carry without putting the weights down. The burpee broad jumps are where Sub 105 athletes gain or lose meaningful time -- a clean, consistent rhythm beats explosive but unsustainable effort every time. For pace reference, 1h45 requires approximately 13 minutes per running kilometre plus station, averaging across the race. Build your splits around 6:00 min/km running and 7 minutes per station.
The Sub 105 Mindset -- Managing the Wall
Every Sub 105 athlete hits the wall -- typically between station five and station seven, when the aerobic system is saturated and the station weights start to feel heavier than they did in training. The athletes who break Sub 105 are not those who never feel it -- they are those who have trained through it enough times that it does not produce a decision to slow down. Practice the sensation by doing race simulations at slightly above race pace in training. The race day version will feel hard, but it will not feel unfamiliar. Eat a full carbohydrate-based meal 3 hours before race start, take on fast carbohydrates at the halfway point if your race organisation allows it, and trust the pace plan rather than reacting to how you feel in any single moment.
After Sub 105 -- What Comes Next
Breaking Sub 105 puts you in the upper tier of the Open field and brings you within reach of Sub 90 with a focused training block. The jump from 105 to 90 requires a material improvement in running economy -- most Sub 105 athletes are losing the most time on the runs rather than the stations at this level. The HybridDept Sub Club collection has an edition for every standard -- wear the one you earned and train toward the next one.
Conclusion
Sub 105 is a legitimate achievement -- a time that requires genuine training, consistent station execution and a controlled race plan. It is achievable for any athlete with 6 to 12 months of dedicated hybrid work and the discipline to race smart rather than fast. Get your training structure right, simulate the race in training, and execute the plan on race day. The time will come. Shop the HYROX Sub Club collection -- Sub 105, Sub 90, Sub 75, Sub 60 -- limited edition, never reprinted.
