The HYROX PFT is HYROX’s own Physical Fitness Test: a 1km run, 50 burpee broad jumps, 100 stationary lunges, a 1km row, 30 hand-release push-ups and 100 wall balls, done in that order for time. HYROX uses the finish time to suggest a division, from Pro at 15 to 25 minutes to Relay at 35 to 45 minutes.
That division band is where most people stop reading their result, and it is the least useful thing on the sheet. A PFT is a benchmark. It tells you something real about your engine and your station work, it tells you almost nothing about your running over 8km, and if you know which is which, one gym session can shape the next 12 weeks of your training.
This page covers the test exactly as HYROX lists it, how it is scored, what your time does and does not predict about race day, and how to use it as a repeatable benchmark. The workout and the bands come from HYROX’s own PFT pages, and every race figure from the official HYROX Season 26/27 Singles rulebook .
Key Takeaways
- The HYROX PFT is a 1km run, 50 burpee broad jumps, 100 stationary lunges, a 1km row, 30 hand-release push-ups and 100 wall balls, in order and for time.
- The wall ball is 6kg for men and 4kg for women, the same ball the Men and Women divisions throw in a race.
- HYROX’s guide bands are 15 to 25 minutes for Pro, 25 to 35 for Open, 30 to 40 for Doubles and 35 to 45 for Relay. The bands overlap and stop at 45 minutes.
- HYROX has no time caps or qualifications, so the band is a suggestion, not an entry requirement.
- The PFT has 1km of running against 8km in a race, and no SkiErg, sleds or farmers carry, so it cannot predict a finish time on its own.
- Pair your PFT with a recent 5K or 10K time to cover the running half of the race that the test leaves out.
- Press the lap button six times and read the splits, not just the total: the slowest part is your training priority.
What the HYROX PFT Is
The HYROX PFT is a short, standardised workout that HYROX designed as an introduction to the sport and a measure of your current HYROX fitness. You will also see it called the Personal Fitness Test in gym posts, but HYROX’s own name for it is the Physical Fitness Test.
HYROX runs it through its gym tour, setting up mini HYROX events in partner gyms, which is why most people meet the PFT as a one-off night at their local box or club. HYROX South Africa’s PFT page gives it two jobs: to help you choose a division for your first race, and to help you pace your next one.
It is not a race and it is not a qualifier. HYROX’s Find My Level page says the race was designed to accommodate everyone and that 99% of its athletes reach the finish line. The PFT exists to tell you roughly where you sit before you commit to a division, not to keep anyone out.
The HYROX PFT Workout
The HYROX PFT workout is six parts done back to back on one clock, with no set rest. This table is the test as HYROX’s US PFT page lists it; the South Africa and Hong Kong pages list the identical six parts.
| Order | Part | As HYROX lists it |
|---|---|---|
| 1 | Run | 1,000m, outdoors or on a treadmill at 2% incline |
| 2 | Burpee Broad Jumps | 50 reps (listed with “90cm”) |
| 3 | Stationary Lunges | 100 reps, fully extended |
| 4 | Row | 1,000m |
| 5 | Push-Ups | 30 reps, hand release |
| 6 | Wall Balls | 100 reps, 6kg men, 4kg women |
Notice how front-loaded the running is. The only run comes first, on fresh legs, and everything after it is station work. That single design choice is the reason the PFT reads your station engine far better than it reads your running, which matters a great deal when you try to use the result for race day.
The Standards Worth Asking About
HYROX’s PFT pages list the six parts but do not spell out every standard, so ask the host gym how they judge three things before you start.
- The burpee broad jump: HYROX prints “90cm” next to it without defining it. Ask what the jump standard is and how it is marked.
- The wall ball target: The PFT pages give the ball weight but no target height. In a race the target is 3.00m for men and 2.70m for women, per the Season 26/27 rulebook. If you want your PFT wall ball split to compare with race day, throw to those heights.
- The lunges and push-ups: “Fully extended” and “hand release” are the only words HYROX gives. Ask the judge what counts before you start, not after your first no-rep.
None of this changes the test. It just means two PFTs at two gyms may not be judged identically, which is worth knowing if you plan to compare them.
How the HYROX PFT Is Scored
The HYROX PFT is scored on your total finish time, and HYROX maps that time to a suggested division. These are the bands from HYROX’s US page.
| PFT time | Suggested division |
|---|---|
| 15 to 25 minutes | Pro |
| 25 to 35 minutes | Open |
| 30 to 40 minutes | Doubles |
| 35 to 45 minutes | Relay |
The regional pages word this slightly differently. HYROX South Africa suggests “Open or Pro” for a 15 to 25 minute PFT rather than Pro alone, and the Hong Kong page lists Doubles as 30 to 45 minutes. Every version carries the same line: there are no time caps or qualifications, so you can sign up to any division you feel comfortable with.
If you are weighing those divisions up, the guide to HYROX divisions explained covers what each one involves, including the Pro loads and how Doubles splits the work.
What the Bands Do Not Tell You
The bands are broad on purpose, and three things about them are worth seeing clearly.
- They overlap. A 32-minute PFT sits in both Open and Doubles, and a 37-minute PFT sits in both Doubles and Relay. The band does not decide for you.
- They stop at 45 minutes. A slower PFT has no band at all, and given that HYROX has no time caps, that is not a reason to stay away from the race.
- They grade the whole, not the parts. Two athletes on 28 minutes can have completely different races ahead of them, because one lost their time on the run and the other on the wall balls. The total hides that.
The third point is where the PFT stops being a division guide and starts being a benchmark.
What a HYROX PFT Result Predicts About Your Race
A HYROX PFT result predicts your station engine reasonably well and your race running poorly, because the test is mostly stations and the race is mostly running. HYROX publishes no formula that turns a PFT time into a race time, and you should be suspicious of anyone who offers one.
What the PFT Shares with the Race, and What It Leaves Out
The PFT borrows parts of the race, changes others, and leaves the heaviest stations out entirely. This table sets it beside the race as the Season 26/27 rulebook describes it.
| Element | In the PFT | In the race |
|---|---|---|
| Running | 1km, once, fresh | 8km, as eight 1km runs between stations |
| Rowing | 1,000m | 1,000m, the same |
| Wall balls | 100 reps, 6kg / 4kg | 100 reps, 4kg Women, 6kg Men and Women Pro, 9kg Men Pro |
| Burpee broad jumps | 50 reps | 80m |
| Lunges | 100 stationary, bodyweight | 100m walking, sandbag of 10kg, 20kg or 30kg |
| Push-ups | 30 hand-release | Not in the race |
| SkiErg | Not in the PFT | 1,000m |
| Sled push and pull | Not in the PFT | Both, the heaviest stations in the race |
| Farmers carry | Not in the PFT | 200m |
Two rows match the race closely: the 1,000m row, and the wall balls if you race Men or Women and throw to the race height. Those two splits are the most transferable numbers your PFT produces. The SkiErg, both sleds and the farmers carry, four of the eight race stations and the two heaviest among them, do not appear at all.
Why Running Is the Blind Spot
Running is most of a HYROX race, and the PFT contains one fresh kilometre of it. A 2025 study in Frontiers in Physiology put 11 recreational athletes through a simulated HYROX and found a median of 51.2 minutes running and 32.8 minutes across the stations, inside a median finish of 86.5 minutes.
Set that against the PFT. Your one run comes first, before any station has touched your legs, so it says nothing about how you run the sixth or seventh kilometre straight off a station, which is the running a race actually asks of you. A strong gym athlete with a modest running base can post a fast PFT and then fade hard over 8km. A runner with weak wall balls can post a slow PFT and race far better than the band suggests.
This is why the PFT works best alongside a running benchmark. The HYROX finish time predictor takes a recent 5K or 10K time and your division, and estimates your finish time, with station and Roxzone splits, from finishers who run like you in your division. Your PFT covers the stations it can. Your running time covers the 8km it cannot.
Read the Six Splits, Not Just the Total
Press your watch’s lap button at the end of each of the six parts and you get six splits. Each one maps onto something specific on race day.
- The run is your fresh 1km pace. Compare it with the pace your goal needs, not with your best 1km.
- Burpee broad jumps and lunges back to back are a test of leg endurance under repetition, the same quality that decides your sandbag lunges in a race.
- The row is the one like-for-like race split, so it is the cleanest station number you have.
- Push-ups are not in the race. A slow split here costs you PFT time and nothing on race day, so do not let it steer your training.
- Wall balls come last on tired legs, just as Station 8 does. If they break into small sets here, they will break harder after 7km of running.
The slowest split relative to what you expected is your training priority. The total only tells you that you had one.
A Worked Example
Take Daniel, a club runner planning his first race in the Men division. He does the PFT at his gym, presses the lap button six times, and gets this.
| Part | Split |
|---|---|
| Run 1km | 4:10 |
| Burpee broad jumps | 4:30 |
| Stationary lunges | 4:40 |
| Row 1,000m | 4:05 |
| Push-ups | 1:35 |
| Wall balls | 6:10 |
| Total | 25:10 |
The splits add up to 25:10, ten seconds outside the Pro band and at the fast end of Open. Read only the total, and Daniel might talk himself into Pro.
Read the splits and the picture changes. His 4:10 run is quick, but it is one fresh kilometre and his running was never the question. His wall balls took 6:10, nearly a quarter of the whole test, and that is with a 6kg ball; Men Pro throw 9kg. And the PFT says nothing about the sleds, where Men Pro push 202kg against 152kg in the Men division, both including the sled. Daniel enters Men, and his next block puts wall balls straight after hard runs.
How to Use the PFT as a Race Benchmark
The PFT becomes a benchmark the moment you do it twice under the same conditions. One result is a snapshot. Two results eight to 12 weeks apart show whether your training moved the parts it was meant to move.
Three rules make two PFTs comparable.
- Keep the run the same. HYROX allows an outdoor 1km or a treadmill at 2% incline. Pick one and stick with it, because the two are not the same effort.
- Keep the standards the same. Same wall ball height, same burpee broad jump standard, ideally the same gym. Write down anything that changed.
- Compare split by split. A total that drops by a minute because the row got faster is a different story from one that drops because the wall balls stopped breaking.
The PFT does not replace a race-length benchmark. Once your race is eight to 12 weeks away, a HYROX simulation with all eight stations and 8km of running is the test that shows how your pacing holds up, and the guide to what pace to run in HYROX shows what a healthy run curve looks like. If you want to see where a given finish time sits against the field, what is a good HYROX time sets out the benchmarks by division.
For the station that broke, go to the specific fix: the guides to HYROX wall balls and HYROX burpee broad jumps cover technique and the sessions that build each one.
FAQ
The HYROX PFT is HYROX's Physical Fitness Test: a 1km run, 50 burpee broad jumps, 100 stationary lunges, a 1km row, 30 hand-release push-ups and 100 wall balls, done in order for time. HYROX uses it as an introduction to the sport and a guide to which division to enter.
HYROX suggests Pro for a 15 to 25 minute PFT, Open for 25 to 35 minutes, Doubles for 30 to 40 minutes and Relay for 35 to 45 minutes. The bands overlap and are only a guide, because HYROX has no time caps or qualifications.
HYROX lists a 6kg wall ball for men and a 4kg ball for women. Its PFT pages do not give a target height. In a race the target is 3.00m for men and 2.70m for women, so use those heights if you want the split to compare with race day.
Yes. HYROX lists the 1km run as outdoors or on a treadmill at 2% incline. If you repeat the test as a benchmark, use the same option both times, because the two are not the same effort.
Not on its own. The PFT has 1km of running against 8km in a race, and no SkiErg, sleds or farmers carry. HYROX publishes no conversion. Pair your PFT with a recent 5K or 10K time, which covers the running the test leaves out.
No. The PFT is optional. HYROX has no qualifications for its divisions, so you can enter any division you feel comfortable with. The PFT simply gives you a rough idea of where you sit before you choose.
The PFT is six parts with one 1km run. A race is eight 1km runs and eight stations, including the SkiErg, sled push, sled pull and farmers carry, none of which are in the PFT. The PFT also has push-ups, which the race does not.
Conclusion
The HYROX PFT is a six-part test scored on time, and HYROX’s bands turn that time into a suggested division. Use the band as a starting point, then read the six splits: the row and the wall balls transfer most directly to race day, the push-ups do not transfer at all, and the single fresh kilometre tells you very little about 8km of compromised running. Pair the PFT with a running benchmark, repeat it under the same conditions, and it becomes a measurement you can train against.
Most people who do a PFT keep only the total. The splits are where the next block of training comes from.
That reading is what Kracey does with every session you log. It is an AI HYROX coach that lives in Telegram, with nothing to install. It reads your training from your watch through intervals.icu, judges each session from your lap splits and heart rate rather than the whole-session average, and messages you with what it actually was. When it names target splits for your race, they add up to the finish time, because that check is built into the coach. The first 14 days are free, no card, starting when it can see your training rather than the moment you sign up.
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