As we touched on in the other article, 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.
Below you will find the HYROX Conditioning Test Movement Standards.
8:00 Max Meter Row
All RowErgs must be set to an 8:00 interval countdown.
Athletes cannot touch the handle until the interval clock begins the 8 minute countdown.
Once the 8 minute clock begins, athletes will have 8 minutes to row as many meters as possible.
During the 2 min rest and transition, athletes will add their total meters to the Output Capture App.
After the first heat, coaches can reset the monitors by simply going back to the main menu and hit select workout-rerow-rerow.
4:00 Max Rep Burpee Broad Jump
Burpee Broad Jumps will be completed over a set of lines that are 1 meter apart.
The movement begins with the burpee. Facing the set of lines, the athlete may step or jump back into their burpee.
During the burpee, the chest and sternum must clearly make contact with the ground.
The athlete may jump or step back into a standing position before jumping over the taped lines.
It is required that the athlete jumps with a two foot take off and two foot landing.
After jumping over the lines, the athlete will turn around and begin their next rep.
The athlete can turn in the air as long as both feet land simultaneously.
1 rep = 1 burpee + 1 broad jump over both lines.
Burpee Broad Jump scoring key points:
The 4 minutes of Burpee Broad Jumps transitions immediately into the 4 minutes of Reverse Lunges. There is NO designated rest.
It is the athlete’s responsibility to record their Burpee Broad Jump reps before starting their Reverse Lunges.
The 4 minute Reverse Lunges begin immediately after the 4 minutes of Burpee Broad Jumps.
Ensure Burpee Broad Jump reps are recorded BEFORE beginning the Reverse Lunges.
4:00 Max Rep Reverse Lunge
The Reverse Lunge starts in a standing position
In order for a rep to be counted, the athlete’s knee must make contact with the ground
After the knee touches the ground, the athlete must then stand in a fully upright position with their joints stacked before alternating to the other side
Each lunge counts as 1 rep
Lunges are required to alternate legs
After the 4 minutes are up, the athlete will rest for 2 minutes before moving onto the next interval
It is the athlete’s responsibility to record their Reverse Lunge reps in the Output Capture App
8:00 Minute Max Distance SkiErg
All SkiErgs must be set to an 8:00 interval countdown.
Athletes cannot touch the handles until the interval clock begins the 8 minute countdown.
Once the 8 minute clock begins, athletes will have 8 minutes to ski as many meters as possible.
During the 2 min rest and transition, athletes will add their total meters to the Output Capture App.
After the first heat, coaches can reset the monitors by simply going back to the main menu and hit select workout-reski-reski.
4:00 Max Rep Wall Ball
Athletes will use the wall ball and wall ball height that corresponds to the Open Division of their gender. (Men: 6kg/10ft & Women: 4kg/9ft)
To start the movement, the athlete will pick up the ball in a fully standing position
While holding the ball in an upright position, the athlete will then descend into a squat reaching BELOW PARALLEL or with their hip crease below their knee
From the squat position, the athlete will then stand while throwing the ball to their target in one fluid movement
The clock will be counting down from 8 minutes, but the athlete will stop with 4 minutes remaining on the clock.
The athlete’s score will be their total complete wall ball reps while adhering to the movement standards.