If you’re preparing for a HYROX competition or simply curious about where you stand in terms of fitness, you’ve probably come across the HYROX P’F’T workout. But what exactly is it, and how does your performance translate to an actual HYROX race? Let’s break it down.
What is the HYROX P’F’T Workout?
P’F’T stands for Physical Fitness Test, and it’s HYROX’s standardized workout designed to assess your fitness level and predict your potential race performance. The test includes six movements that simulate key elements of a HYROX competition, challenging your strength, endurance, and cardio fitness.
The HYROX P’F’T Consists of:
- 1000m Run
- 50 Burpee Broad Jumps
- 100 Stationary Lunges
- 1000m Row
- 30 Hand Release Push-Ups
- 100 Wall Balls (6kg for women, 9kg for men)
Each participant completes these movements for time, aiming to finish as quickly as possible while maintaining proper form.
What Does Your Time Mean for a HYROX Race?
Your P’F’T time provides insight into how well you might perform in a full HYROX race, which consists of 8 x 1km runs interspersed with workout stations. Here’s how to interpret your results:
General Time Ranges:
- 15 – 25 minutes – HYROX PRO
- 25 – 35 minutes – HYROX Open
- 30 – 40 minutes – HYROX Doubles
- 35 – 45 minutes – HYROX Relay
How P’F’T Compares to a Full HYROX Race
While the P’F’T is a great benchmark, it only offers a snapshot of your fitness. A HYROX race requires sustained effort over a longer duration (typically 60-90 minutes for Open participants), with repeated strength and endurance demands. So, if your P’F’T time is on the higher end, don’t worry—consistent training will bridge the gap.
Using Your P’F’T Score to Improve
Once you have your time, analyze where you struggled:
- Slow burpee broad jumps? Work on explosive power.
- Struggled on wall balls? Improve leg endurance and efficiency.
- Row felt tough? Incorporate more rowing technique and endurance work.
- Breathless after running? Build aerobic capacity with longer cardio sessions.
Final Thoughts
The HYROX P’F’T is an excellent way to measure your current fitness and get an estimate of your potential HYROX race performance. Whether you’re aiming for a podium spot or just want to cross the finish line, use your P’F’T score to tailor your training and maximize your race-day potential.
So, what’s your P’F’T time? Come train with us and find out.