What is a HYROX PFT?
- Hayden Wilcox
- Jul 8
- 3 min read
Your First Step Into the World of Fitness Racing
If you’ve heard the buzz about HYROX - the global fitness racing phenomenon that blends functional training with endurance - you may have come across something called a PFT. But what exactly is a HYROX PFT, and why does it matter?
Whether you’re a gym-goer looking to challenge yourself, an athlete prepping for your first HYROX race, or a coach wanting to host a HYROX event at your facility, understanding the
HYROX Physical Fitness Test (PFT) is essential.
Let’s break it all down.
AT-HOME HYROX GYM SUPPLIES
2) Rower
3) Wall Ball
4) Sled
🔍 What Is a HYROX PFT?
The HYROX PFT is a free standardized workout challenge that gives athletes a taste of the HYROX format while measuring their current level of fitness. It’s designed to be accessible to anyone - regardless of whether they’ve competed in HYROX before - and acts as a performance benchmark for those preparing for their first (or next) race.
PFT stands for Physical Fitness Test. It mirrors the HYROX experience with simplified movements, lower equipment demands, and no running component, making it suitable for gyms, training studios, and group fitness settings.
📋 The Official HYROX PFT Workout
The PFT consists of 6 exercises performed back-to-back for time, with a 1-minute rest between each movement. Here's the official breakdown for the standard HYROX PFT:
For Time (Max Time Cap: 10 Minutes of Work + 5 Minutes Total Rest)
1000m Row
50 Burpee Broad Jumps
100 Stationary Lunges (50 each leg)
1000m Ski Erg
30 Hand-Release Push-ups
100 Wall Balls (6kg/14lbs for women, 9kg/20lbs for men)
Rest 1 minute between each station.
It’s challenging, but manageable - and it’s scalable for all fitness levels.
🧠 Why the PFT Matters
✅ 1. It’s a Fitness Baseline
The PFT is a great diagnostic tool. It shows you:
Your current fitness level
What HYROX-like movements feel like
Where your strengths and weaknesses are
✅ 2. It’s a Lead-Up to the Main Event
Many athletes use the PFT as the starting point in a 6- to 12-week training plan leading up to a HYROX race. It gives a frame of reference to set goals, structure training, and re-test for progress.
✅ 3. It’s a Community-Building Event
Gyms around the world host HYROX PFTs as community events - free to attend and highly engaging. They’re often used to:
Introduce new members to functional training
Encourage sign-ups for local HYROX races
Celebrate gym progress and milestones
🧮 How PFT Scores Are Calculated
Your total time to complete all six stations (excluding rest periods) is your PFT time. Once you submit your results to the official HYROX website, you’ll be placed on a global leaderboard. Your score may also be used to:
Win local prizes (if hosted by a HYROX partner gym)
Qualify for raffles or entry discounts
Compare progress over time
🏋️ Training Tips for a Better PFT Score
If you’re looking to crush your first PFT, here are some tips:
Pace the row and ski erg: Don’t gas out early. Keep a sustainable pace.
Practice burpee broad jumps: Efficiency and rhythm are key here.
Lunges and push-ups: Break into manageable sets, but keep moving.
Wall balls: Maintain breathing and form; don’t rush the early reps.
JOIN THE WAITLIST FOR HYROX DALLAS
🏆 Hosting a PFT at Your Gym
PFTs are great for group events, fitness challenges, and member retention. If you’re a gym owner or trainer, HYROX makes it easy to become a certified PFT host, providing you with marketing tools, workout layouts, and the ability to submit athlete times to the HYROX leaderboard.
📍 Final Thoughts: Is the PFT Right for You?
Absolutely. Whether you’re curious about HYROX or a competitive athlete seeking data-driven progress, the PFT is a simple, effective, and free way to gauge your performance.
It’s also a powerful introduction to one of the fastest-growing fitness races in the world - and it could be the spark that lights your journey into the HYROX arena.
PREP FOR YOUR NEXT HYROX WITH AQILFITNESS IN IRVING, TX
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