HYROX PFT

HYROX PFT – Official Fitness Test Overview
The HYROX PFT is a standardized fitness test designed to help athletes assess their readiness for a HYROX race. It mirrors the core physical demands of HYROX—strength, endurance, power, and metabolic conditioning—without requiring specialized equipment or large spaces.
It is typically performed for time, and athletes can compare their scores internationally.

HYROX PFT Format
The test consists of 6 exercises, each performed for a fixed number of reps with short rest intervals.
It follows this structure:
    1    1000 m Run (Bike 60/45 Calories)
– Can be done outside or on a Stationary Bike (60/45 Calories).
    2    50 Burpee Broad Jumps
– Burpee → two-foot takeoff → broad jump → repeat.
    3    100 Lunges
– Forward or walking lunges, alternating legs; bodyweight only.
    4    1000 m Row
– On a Concept2 or equivalent rowing machine.
    5    30 Hand-Release Push-Ups
– Chest to floor, hands lifted briefly at the bottom, then press up.
    6    100 Wall Balls (4 kg or 10lbs women / 6 kg or 14lbs men) 
– Target height: 9 ft (women) / 10 ft (men)

Purpose
The HYROX PFT is designed to:
    •    Provide a baseline fitness assessment
    •    Help athletes predict race readiness
    •    Offer a universal benchmark to compare performance worldwide
    •    Give newcomers a low-floor, no-barrier introduction to HYROX-style effort

Typical Completion Time
    •    Beginners: 25–40 minutes
    •    Intermediate athletes: 18–25 minutes
    •    Advanced athletes: 14–18 minutes