The HYROX Conditioning Score is made up of two different components - the HYROX Conditioning Test and the athlete's recent best 5km running time.

Athletes are scored across each movement from 0 - 100, with each contributing to an overall HYROX Conditioning Score:

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.

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 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.

As the first movement of the HCT, this will not only measure an athlete’s erg capacity, but also their ability to pace themselves and find an intensity level that is maintainable. This station is one an athlete can see big improvements on if their row erg technique is improved. 8 minutes is the selected time domain because the 2k Row Time Trial is a common benchmark among HYROX athletes. If a 2:00/500m Split time is held throughout, the athlete will be able to reach 2000m. This will give the athlete a measurable standard to gauge their performance in real time.

Burpee Broad Jumps challenge an athlete’s stamina, muscular endurance, and aerobic capacity. In a HYROX race, if an athlete finishes their Burpee Broad Jumps in 4 minutes or less, they are amongst approximately the top 30% of athletes.
If an athlete jumps 1 meter per jump in the race, this means they would complete approximately 40 reps on the race course. Related to this test, if the athlete can complete 40 reps in the 4 minute window, they can be confident they can achieve 80m of Burpee Broad Jumps amongst the top 30%. This 4 minute Burpee Broad Jump test is a great way to set a benchmark and measure progress if this is a specific station an athlete needs to improve.

After the 4 Minute Max Burpee Broad Jump, the athlete will immediately begin the 4 Minute Max Lunge Test. This test is a great indicator of an athlete’s single leg strength, coordination, and muscular endurance. In a HYROX race, individuals finishing their 100m Sandbag Lunges in 4 minutes or less are amongst approximately the top 20% of athletes. If an athlete can complete 100 reverse lunges in the 4 minute time window, this roughly equates to 100m.

Although the SkiErg is the first HYROX station, it is placed during the second half of the HCT because it will be a more accurate indicator of the athlete’s SkiErg capacity and technique efficiency since they will be pre-fatigued. Although the SkiErg is on average 5–10 seconds per 500m slower than the RowErg, its placement in the HCT will emphasize whether this station is a strength of the athlete or if it needs improvement.

The final HCT station is the same as the final HYROX station: Wall Balls.
The 4 minute time domain is a great challenge for athletes aiming for 100 Wall Balls.
An average unbroken 100 Wall Ball time is approximately 3:30. This time domain is enough to push advanced athletes to 100 reps or enough time for beginner athletes to establish their benchmark number of wall balls in a manageable time domain.

The HCT is designed to be easily run in a group or individual setting.
If done in a group, the number of SkiErgs and RowErgs available will determine the heat size. A new heat can begin every 10 minutes. When reflecting on their score, the athlete should easily be able to see which areas they are weakest in and where their opportunities are to improve. In combination with their best 5km Run time, the athlete’s overall HYROX Conditioning Score is an excellent indicator of their HYROX potential.

Exercise 1: 8:00 Max Row
​ Rest: 2:00
​Exercise 2: 4:00 Burpee Broad Jumps
​Exercise 3: 4:00 Bodyweight Reverse Lunges
​ Rest: 2:00
​Exercise 4: 8:00 Max Ski
​ Rest: 2:00
​Exercise 5: 4:00 Max Wall Balls
​Input: Recent 5km Running PB