HYROX Conditioning Test by Output Sports

The Hyrox Conditioning Test (HCT) is designed to test an athlete’s overall stamina, muscular endurance, and erg capacity.

Each movement is based on the HYROX race itself as well as common benchmarks athletes currently use in fitness testing. This test, combined with a recent 5k Run best time, will give each participant a HYROX Conditioning Score.

Participants will have access to their score via the Output Capture App, where they will be able to update their score over time when the benchmark is retested.

The HCT consists of 4 Stations and 5 Movements, each with a direct correlation to a Hyrox station. The  intention is to establish an easily replicable benchmark for athletes training for HYROX by giving each athlete an overall score as well as a station breakdown rating from beginner to elite athlete. 

The Test:

8:00 Max Meter Row

2:00 Rest

4:00 Max Rep Burpee Broad Jump

4:00 Max Rep Reverse Lunge

2:00 Rest

8:00 Max Meter Ski

2:00 Rest

4:00 Max Rep Wall Balls

The HCT is completed on an 8:00 work/2:00 rest interval, with the exception of the final station where the athlete will stop at the 4:00 mark. The athlete will get a 2 minute rest after each station. 

Athletes must be sure to record their reps for each movement. Athletes will enter total meters or reps for each movement in the Output Capture App.

In addition, athletes will be asked to add their best recent 5km run time.

Once each score is added to the app, their HYROX Score will be generated. . This will be saved on their athlete profile and can be retested any time.

Heats will be assigned ahead of time. Groups of 3 will start every 10 minutes, so you will be assigned an EXACT start time. Heats are assigned on a first come, first served basis meaning those who register first will be assigned to the first wave.

If there is a specific time you request, we will do our best to honor that time.

If you miss your start time, you will have to wait to start until the next available heat.

Heat times will be clearly communicated in advance.