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The Physical Fitness Test

HYROX Gym Tour

HYROX Gym Tour

Every year the HYROX Gym Tour will visit 100s of gyms around the country and set up mini HYROX events that deliver a universal workout challenge – the HYROX Physical Fitness Test (PFT). The PFT has been specifically designed to give you the perfect introduction to HYROX and measure where your HYROX fitness level is at currently. It will help you determine which division to enter into for your very first HYROX, or help inform you of how to better pace your next HYROX race! Don’t worry, like all of HYROX, the PFT is for Every Body.

The Physical Fitness Test (PFT)

  • 1000m Run (outdoor or treadmill at 2% incline)
  • 50 Burpee Broad Jumps (90 cm)
  • 100 Stationary Lunges (fully extended)
  • 1000m Row
  • 30 Push Up (hand release)
  • 100 Wall Balls (6kg male / 4 kg female)
PFT Sign Up

Your PFT Performance

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line! That said, here’s a general guideline to help you select your HYROX Divisions based on how long it takes you to complete the PFT:

  • 15 – 25 minute PFT → try the HYROX Open Division or HYROX Pro Division
  • 25 – 35 minute PFT → try the HYROX Open Division
  • 30 – 40 minute PFT → try the HYROX Doubles Division
  • 35 – 45 minute PFT → try the HYROX Relay Division
Find your Race