HYROX's fitness test (PFT) has an official guide: 25–35 minutes for Open and 35–45 minutes for Relay. It has 6 parts: a 1,000m run, 50 burpee broad jumps, 100 lunges, a 1,000m row, 30 push-ups and 100 wall balls. The wall balls and the row are the same volume as the race.
The Shoe Nerd's top pick
What I look at in this test is not the total time but how many minutes the last wall balls took. The test run is 1km, just one eighth of the race. Even so, the 100 wall balls are the same volume as the race and come last in the same order. People who stall here stall at the same place in the race.
Key points
- Do the 6 events back to back and measure the total time
- The run is one eighth of the race. The row and wall balls are the same volume as the race
- Official guide: 25–35 minutes for Open, 35–45 minutes for Relay
What is the HYROX PFT? 6 events and reps
This is the fitness test on the Japan official site. It is called the PFT, from the English initials. You do the following 6 in this order, back to back, and measure the total time.
| Order | Event | Amount |
|---|---|---|
| 1 | Run | 1,000m (outdoors, or treadmill at 2% incline) |
| 2 | Burpee broad jump | 50 reps (90cm each) |
| 3 | Stationary lunge | 100 reps |
| 4 | Rowing | 1,000m |
| 5 | Push-ups with hands lifted off the floor | 30 reps |
| 6 | Wall ball | 100 reps (men 6kg, women 4kg) |
PFT times and division guide
| Time taken | Official guide |
|---|---|
| 15–25 minutes | Open or Pro |
| 25–35 minutes | Open |
| 30–40 minutes | Doubles |
| 35–45 minutes | Relay |
The ranges overlap. At 32 minutes you fall in both Open and Doubles. The same page says there is no cutoff or qualification, so you can enter any division. It is not a pass/fail test; it is a yardstick for choosing a division.
The volume gap between the fitness test and the race
Here is the test volume next to the race (men's Open).
| Event | Test | Race | Test as a share of the race |
|---|---|---|---|
| Run | 1,000m | 8,000m | One eighth |
| Burpee broad jump | 50 reps × 90cm = 45m | 80m | About 56% |
| Lunge | 100 reps (no weight, in place) | 100m (carrying 20kg) | — |
| Rowing | 1,000m | 1,000m | Same |
| Wall ball | 100 reps | 100 reps | Same |
| Sled (push and pull) | None | 50m each | — |
| SkiErg | None | 1,000m | — |
| Farmers carry | None | 200m | — |
There are 4 things not in the test: the 2 sled events, the SkiErg and the farmers carry. All of them need dedicated equipment. The test is built so you can try it with little gear.
Conversely, the row and the wall balls, 2 events, are the same volume as the race. The burpees are about 56% of the race (45m ÷ 80m). The run is one eighth, so even if the test time is good, you need to check separately whether you can run 8km.
The official average time is 1 hour 32 minutes. The test's guide of 25–35 minutes is about a third of that (30 minutes ÷ 92 minutes = 0.33). If you keep in mind that the test measures about a third of the length of the race, you won't go wrong.
What you need for the test
| Item | Needed? | If you don't have it |
|---|---|---|
| Wall ball (men 6kg, women 4kg) | Needed | — |
| Target line (men 3.00m, women 2.70m) | Needed | Tape a line on the wall |
| Rowing machine | Needed | Use one at a gym that has it |
| 90cm markers | Needed | 2 strips of tape on the floor |
| Something to keep time | Needed | Smartphone stopwatch |
The only thing to buy is 1 wall ball. For the rowing machine, borrowing one at a gym is realistic. If your gym has wall balls and a tall wall, you can do the test without buying anything.
Image: Rakuten Ichiba
CENTR HYROX wall ball
Lowest price on Rakuten is JPY 12,100 (as of 10/13), ranging up to JPY 23,320 depending on the shop. Prices change daily.
RecommendedSee it on Rakuten IchibaSee it on Yahoo! Shopping JapanThe size and price of a rowing machine for home are in the training equipment article.
Image: Rakuten Ichiba
Concept2 RowErg
Lowest price on Rakuten is JPY 211,200 (as of 10/13), ranging up to JPY 247,500 depending on the shop. Prices change daily.
RecommendedSee it on Yahoo! Shopping JapanSee it on Rakuten IchibaMeasuring with a watch
Amazfit watches have a mode for this test. On the Japan official site, "HYROX PFT" appears in the sport-mode lists of the Balance 3 and Balance 2 (watch article).
Image: Rakuten Ichiba
Amazfit Balance
Lowest price on Rakuten is JPY 43,890 (as of 10/13), ranging up to JPY 63,800 depending on the shop. Prices change daily.
RecommendedSee it on Rakuten IchibaHow to use your result
- Total over 35 minutes → start with Relay: 2km of running and 2 stations per person
- You stall repeatedly on wall balls → Doubles, with a partner taking half
- Your total is good but you have never run 8km → first run 8km straight through
The differences between divisions are in the division-choosing article.
Another simple diagnostic
The official site also has a diagnostic where you just answer questions. It asks 3 things: how many times a week you exercise, how far you can run, and how many push-ups you can do. If you have no equipment, you can start here.
HYROX gear is collected in the race-day packing list. For shoes, see 6 HYROX shoes; for balls, how to choose a wall ball.
FAQ
What PFT time gets me into Open?
25–35 minutes is the guide for Open. There is no cutoff or qualification, though, so you can enter any division at any time.
Can I do the PFT as many times as I like?
Yes. It is not an official certification, so there is no rule on how many times. If you measure at the same place with the same equipment, you can compare with your earlier self.
Are the push-ups in the real race too?
No. In the race, the burpee broad jump has you touch your chest to the floor and get back up.
Can I test if I have health concerns?
If you have a medical condition or concerns, talk to a doctor before trying. Exercise puts load on the body.
