HYROX Fitness Test
March 16th 2025
2 minutes read
Assess Your Readiness for Training, or for Race Day
This test consists of a series of exercises that mimic the HYROX competition movements. Perform each exercise for time or reps and record your results. Your score will indicate whether you're ready for a Beginner, Intermediate, or Advanced training plan.
Test Format
Complete each movement as prescribed, resting as little as possible between exercises. Time yourself and record your total time and reps completed.
HYROX Fitness Test Breakdown
1 — 1KM Run : Test running endurance & pacing
- Scoring:
- Beginner: 6:30+ minutes
- Intermediate: 5:30 - 6:29 minutes
- Advanced: Under 5:30 minutes
2 — 50 Wall Balls (9kg/6kg)
- Test leg endurance and power
- Scoring:
- Beginner: Over 3:30 minutes
- Intermediate: 2:30 - 3:29 minutes
- Advanced: Under 2:30 minutes
3 — 1000M Row
- Assess cardiovascular and muscular endurance
- Scoring:
- Beginner: Over 4:30 minutes
- Intermediate: 3:50 - 4:29 minutes
- Advanced: Under 3:50 minutes
4 — 50 Burpees
- Measure upper body and core endurance
- Scoring:
- Beginner: Over 5:00 minutes
- Intermediate: 4:00 - 4:59 minutes
- Advanced: Under 4:00 minutes
5 — Sled Push 50M (150kg/100kg)
- Assess lower body power and strength
- Scoring:
- Beginner: Over 2:00 minutes
- Intermediate: 1:30 - 1:59 minutes
- Advanced: Under 1:30 minutes
6 — Sled Pull 50M (100kg/75kg)
- Test grip strength and posterior chain endurance
- Scoring:
- Beginner: Over 2:00 minutes
- Intermediate: 1:30 - 1:59 minutes
- Advanced: Under 1:30 minutes
7 — 200M Farmer's Carry (24kg/16kg per hand)
- Assess grip endurance and core stability
- Scoring:
- Beginner: Over 2:30 minutes
- Intermediate: 1:45 - 2:29 minutes
- Advanced: Under 1:45 minutes
8 — 100M Sandbag Lunges (20kg/10kg)
- Evaluate leg endurance and mobility
- Scoring:
- Beginner: Over 3:30 minutes
- Intermediate: 2:30 - 3:29 minutes
- Advanced: Under 2:30 minutes
Final Score Calculation
- Count how many Advanced, Intermediate, and Beginner scores you achieve.
- If you score mostly Beginner, you should start with the Beginner HYROX Training Plan.
- If you score mostly Intermediate, you should follow the Intermediate HYROX Training Plan.
- If you score mostly Advanced, you are ready for the Advanced HYROX Training Plan or competition preparation.
How to Use This Test
- Perform the full test once per 6-8 weeks to track your progress.
- Record your scores and adjust training accordingly.
- Use your results to select the best training plan for your fitness level.
Find Your Level Without Performing This Test
If you'd like to determine which HYROX training plan suits you best without performing this fitness test then fill out this quick 5-click form and instantly see your current level!