Which HYROX Category Matches Your Fitness Level ? Find out Now!
This test is also a great way to identify your strength, endurance, and skills, even if you're not planning to compete.
Which Category should you choose to compete in?
Open, Pro, Doubles, or Relay
- Open: For individuals building their fitness base.
- Pro: For highly conditioned athletes with experience in functional fitness.
- Doubles: For those who excel in some areas but want to share the workload with a partner.
- Relay: Perfect for teams where individuals have complementary strengths.
Aerobic- Anaerobic Fitness:
- Aerobic Capacity (Running):
- Test: Run 1 km at a consistent pace.
- Target Times:
- Pro Level: <4:00 minutes.
- Open Level: <5:30 minutes.
- Doubles/Relay: <6:00 minutes.
- Rest for 5 minutes after completion.
- Anaerobic Capacity (Rowing or Ski Erg):
- Test: 500m row or ski erg at max effort.
- Target Times:
- Pro Level: <1:45 minutes.
- Open Level: <2:10 minutes.
- Doubles/Relay: <2:30 minutes.
- Rest for 5 minutes.
Strength Evaluation:
- Sled Push:
- Test: Push a loaded sled for 15 meters.
- Target Weights:
- Pro Level:
- Men: 385 lbs (total weight including sled).
- Women: 275 lbs (total weight including sled).
- Open Level:
- Men: 275 lbs.
- Women: 175 lbs.
- Doubles/Relay: Same as Open.
- Wall Balls:
- Test: Perform as many wall ball repetitions as possible in 2 minutes.
- Target Reps:
- Pro Level: 45+ reps with 20 lbs (men)/14 lbs (women) ball.
- Open Level: 30+ reps with the same weights.
- Doubles/Relay: 25+ reps.
- Farmer's Carry:
- Test: Carry kettlebells (200 meters) for time.
- Target Times:
- Pro Level: <90 seconds.
- Open Level: <120 seconds.
- Doubles/Relay: <150 seconds.
- Weights:
- Men Pro: 32 kg/hand.
- Women Pro: 24 kg/hand.
- Open/Doubles: Moderate weights (20–24 kg for men, 16–20 kg for women).
Movement Skills:
- Burpee Broad Jumps:
- Test: Perform 10 burpee broad jumps and record time.
- Target Times:
- Pro Level: <25 seconds.
- Open Level: <35 seconds.
- Doubles/Relay: <40 seconds.
- Sandbag Lunges:
- Test: Perform 50m sandbag lunges while touching the knee to the ground on each step.
- Target Times:
- Pro Level: <90 seconds with 66 lbs (30 kg for men, 20 kg for women).
- Open Level: <120 seconds with lighter weight.
- Doubles/Relay: <150 seconds with lighter weight.
Core Strength & Stability:
- Plank Hold Test:
- Hold a forearm plank for as long as possible.
- Target Durations:
- Pro Level: 3+ minutes.
- Open Level: 2 minutes.
- Doubles/Relay: 90 seconds.
- Rotational Core Strength:
- Perform 20 Russian twists with a 10 kg (22 lbs) medicine ball for time.
- Target Times:
- Pro Level: <45 seconds.
- Open/Doubles/Relay: <60 seconds.
Scoring Criteria:
- Each section is scored based on meeting or exceeding target times/weights.
- Targets:
- 90% on Strength Tests, 85% on Endurance Tests = MASTERED!
- 75% on Strength Tests, 70% on Endurance Tests = SKILLED
- 60% on Strength Tests, 60% on Endurance Tests = MODERATE
Recommendations:
- Pro Level: For advanced athletes with strong performances across all metrics. Ready to add heavier weights and high-intensity pacing.
- Open Level: For intermediate athletes who can handle moderate weights and maintain endurance for 8+ km running.
- Doubles/Relay: For those new to Hyrox or prefer sharing the workload in a team setting.
- Lastly, if you don't have an access to specific equipment such as Ski-Erg or Sled you can use substitute exercises and some bodyweight alternatives too. (PS: You can download free "Substitute Exercises and Sample Training Plan" here on the website).
- Also, get ready for loud music and big crowds with everyone cheering for competitors. Be careful in the transition between running and exercises, and adhering to strict movement standards to avoid penalties.