You wouldn’t be here if you haven’t heard of HYROX by now, but you might not know about the HYROX PFT. Let’s dive deeper into…
- What is a HYROX PFT?
- Why was it created?
- How can you compete in one?
- Where to find HYROX PFTs near you
The HYROX PFT (P’F”T) is a modified and condensed version of a full HYROX race, designed to give you feedback on your fitness level, specifically as it pertains to HYROX. You can think of it as a mini HYROX. The letters PFT stand for Physical Fitness Test, and these tests are administered at HYROX affiliate gyms all over the world.
If you’re thinking about doing a HYROX but aren’t sure if you’re ready, the HYROX PFT is the perfect place to start. It can help you identify which HYROX division might be best suited for your current fitness level (Pro, Open, Doubles, Relay).
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The Workout
So what exactly does a HYROX PFT involve? Here’s the exact workout.
For time, complete the following in order:
- 1000m run* (outside or treadmill)
- 50 burpee broad jumps**
- 100 stationary lunges (forward)
- 1000m row
- 30 hand-release push ups
- 100 wall balls***
* If the run is performed on a treadmill, use a 2% incline
** The burpee broad jumps are performed back & forth between two lines, 90cm / 35in apart
*** Wall balls: Men throw a 6kg/14lbs ball to a 10′ target. Women throw a 4kg/10lbs ball to a 9′ target.
How is the PFT different from a regular HYROX race?
The PFT is much shorter than a regular HYROX race. It includes far less running, different stations, and not nearly as much work performed during the workout stations.
A PFT includes 1000m of total running, whereas a HYROX contains 8,700m of total running. In a PFT, you’ll end doing about the same amount of rowing, burpee broad jumps, lunges, and wall balls, but there are several stations in HYROX that are not present in the PFT.
And in the Pro division of HYROX, the weights will be much heavier. Even the lunges in the PFT are performed with bodyweight, whereas a traditional HYROX race utilizes sandbags are various weights.
Recommended Division
The main goal of the HYROX PFT is to help you choose which HYROX division to compete in. Here are the official recommendations, based on your HYROX PFT finish time:
- 15-25 minutes – HYROX Pro
- 25-35 minutes – HYROX Open
- 30-40 minutes – HYROX Doubles
- 35-45 minutes – HYROX Relay
There’s obviously some overlap in these recommendations, and you are free to sign up for any division and type of race you’d like to. Some people prefer racing with friends, and will only want to do a Doubles or Relay race. Others want to challenge themselves individually, and will opt for a Pro or Open race. You can also do multiple races throughout the course of the weekend!
HYROX does not have any time caps or qualification standards to sign up for a race (except World Championships). These are merely designed to help you choose if you really have no idea where to start.
Gold, Silver, and Bronze Standard
HYROX provides a patch upon completion of the PFT. You get either a gold, silver, or bronze patch, depending on your age and completion time.
If you’re under 45 years of age:
- Gold = Under 22 minutes
- Silver = 22:01 – 26:00
- Bronze = 26:01+
If you’re 45 years of age or over:
- Gold = Under 24 minutes
- Silver = 24:01 – 28:00
- Bronze = 28:01+
What’s a good HYROX PFT time?
Most athletes finish the HYROX PFT between 20-45 minutes.
How long it takes you to complete the HYROX PFT will depend on your fitness level and familiarity with the movements, but generally speaking…
• 25-30 minutes shows a solid level of fitness, but maybe not quite ready for the HYROX Pro division
• 20-25 minutes is excellent
• 15-20 minutes is exceptional
• the best times in the world are between 14-16 minutes
If it takes you longer than 30 minutes, don’t be discouraged. It could just mean that you are new to the sport of HYROX, or haven’t practiced the specific movements in the test. Grab a buddy (or two or three) and try a Doubles or Relay race.
Events
There are numerous HYROX PFT events being held almost every weekend. Currently, the best place to see if one is available near you is to navigate to pft.hyrox.com/global, select your country, drill down to your region, and choose an event from the dropdown. You’ll be shown the exact location of the gym where the PFT is taking place, as well as the timeframe for the event.
Training
So how should you train for a HYROX PFT?
- Get comfortable with the 6 movements, and focus on performing them efficiently
- Start a running program. Mileage & volume will vary based on previous experience, but work up to 2-4 runs per week of 45 minutes
- Consider joining a HYROX affiliate gym. If there’s one in your area, they might offer HYROX classes or specific training programs.
- Lots of squats, lunges, and burpees. All three of these movements are very functional, and will help prepare you for most fitness challenges. The same is true for the HYROX PFT.
Leaderboard
HYROX maintains a global PFT leaderboard for everyone who has completed the test. You can choose to include your name with your time, or select to be listed as “Anonymous.”
HYROX PFT World Record
- Men: Kyle Laird, Tony Maher, and Noel Williamson are all tied for the men’s world record with a time of 14:19, all hailing from California, USA
- Women: Mirjam von Rohr holds the women’s world record with a time of 15:47, out of Switzerland
HYROX PFT Top Times
Here are the best times in the world for the HYROX PFT.
Last updated: March 2025
Men’s Leaderboard
| Place | Athlete | PFT Time |
|---|---|---|
| 1 | Kyle Laird | 14:19 |
| 1 | Noel Williamson | 14:19 |
| 1 | Tony Maher | 14:19 |
| 4 | Lukas Storath | 14:57 |
| 5 | Anonymous | 15:03 |
| 6 | Anonymous | 15:14 |
| 7 | Daniel Payne | 15:30 |
| 8 | GwangHyeon Jo | 15:49 |
| 9 | Clemens Scherbel | 15:50 |
| 10 | Pawel Müller | 15:59 |
Women’s Leaderboard
| Place | Athlete | PFT Time |
|---|---|---|
| 1 | Mirjam von Rohr | 15:47 |
| 2 | Anonymous | 16:18 |
| 3 | Roos van Sonsbeek | 16:36 |
| 4 | Mirjam von Rohr | 16:41 |
| 5 | Amanda Falsetta | 16:58 |
| 6 | Courtney Turner | 17:00 |
| 7 | Calypso Sheridan | 17:02 |
| 8 | Tamarind Robinson | 17:10 |
| 9 | Claudia Wipfler | 17:15 |
| 10 | Anonymous | 17:16 |
