HYROX Conditioning Test · HCT
Four stations, five movements,
one clear picture
of your race engine.
A benchmark that scores your stamina, muscular endurance and erg capacity against the demands of a HYROX race. Every movement maps directly to a station on the course. The test is 34 minutes from first pull to last wall ball.
34 min
Total test time
5
Movements scored
2:00
REST EVERY 8 MINUTES
Why you're doing it
Learn Where to Focus
This gives us a station-by-station picture of where you're strong and where the time is hiding — before we build your program. We'll retest it later in the block to measure what changed.
STEP 1: Input your most recent 5km run PB. If you don't have one from the last 8 weeks, run one on a separate day — never the same day as this test. STEP 2: Perform the HYROX Conditional Test Workout on your own, or schedule time with a coach for a live in-person test.
Here's the kind of breakdown you'll get back: a single conditioning score plus a level for every station, so you can see at a glance which movements are carrying you and which ones are costing you time.
HYROX
CONDITIONING SCORE
56/100
Example report
INTERMEDIATE8:00 Max Distance — Row
ADVANCED1,978 m
4:00 Max Rep Burpee Broad Jump
INTERMEDIATE47 reps
4:00 Max Rep Reverse Lunge
INTERMEDIATE88 reps
8:00 Max Distance — Ski
ADVANCED1,820 m
4:00 Max Wall Balls
INTERMEDIATE79 reps
The format
Work the time, rest exactly 2:00
Move straight from Movement 2a to 2b with no break.
| Station | Movement | Time | Rest after |
|---|---|---|---|
| Station 1 | Max metre RowErg | 8:00 | 2:00 |
| Station 2a | Max Burpee Broad Jumps | 4:00 | — go straight in |
| Station 2b | Max Bodyweight Reverse Lunges | 4:00 | 2:00 |
| Station 3 | Max metre SkiErg | 8:00 | 2:00 |
| Station 4 | Max Wall Balls | 4:00 | done |
Before you test
Be Prepared, Be Accountable
Have ready
- RowErg (damper 4–6 to start)
- SkiErg
- Medicine ball + marked target
- ~10m of clear floor for broad jumps and lunges
- Clock or timer you can see from every station
- Something to write with — you're logging numbers as you go
Test-day rules
- Come in fresh. No hard training in the 48 hours before.
- Fuel and hydrate like you would on race morning.
- Set up all stations before you start. The rest periods are short and you don't get extra time to move equipment.
- Record every number immediately. Don't try to remember them.
- Testing remotely? Film each station in one continuous take with the clock visible and send the footage with your sheet.
Movement standards
Reps only count if they meet the standard
Judge yourself the way a race-day judge would — inflated numbers give us a bad program.
RowErg — 8:00 for max metres
Pick a split you can hold, not one you can survive for two minutes.
Burpee Broad Jumps — 4:00 for max reps
Chest and thighs to the floor at the bottom. Step or Jump up, then jump forward from two feet and land on two feet. The jump is part of the rep — no jump, no rep. Turn around at the end of your lane and keep going. You do not need to stand fully upright for BBJs.
Bodyweight Reverse Lunges — 4:00 for max reps
Step backward, back knee touches the floor, then stand fully upright with hips and knees locked out. Alternate legs. Each leg counts as one rep. No weight, no sandbag. You must stand fully upright at the top of each lunge or it's NO REP.
SkiErg — 8:00 for max metres
Expect to be 5–10 seconds per 500m slower than your row split. That's normal — the point is to see how your technique holds up when you're already tired.
Wall Balls — 4:00 for max reps
Hip crease below the top of the knee at the bottom. Ball must strike the target at or above the line. Catch and go straight into the next rep. Find a pace and break up so you maintain proper form. No Squat = NO REP.
| Division | Ball | Target |
|---|---|---|
| Open Men | 6 kg (14 lb) | 3.0 m / 10 ft |
| Pro Men | 9 kg (20 lb) | 3.0 m / 10 ft |
| Open Women | 4 kg (9 lb) | 2.7 m / 9 ft |
| Pro Women | 6 kg (14 lb) | 2.7 m / 9 ft |
Test at the weight and height you'll actually race.
Score sheet
Log your numbers, get your conditioning score
Enter each station as you finish it. The sheet saves in your browser and is sent to me when you submit — I'll return your station-by-station breakdown and where we're pointing the first training block.