THE HYROX PFT MANUAL

1. HYROX PFT - the ultimate Physical

Fitness Test (PFT)

2. What we expect from you

3. HYROX PFT framework

3.1. Required Equipment

3.2. Required Space
3.3. Set up
3.4. Warm up
3.5. Scoring
3.6. Special Awards
3.7. Follow up recommendations
3.8. Branding Materials / Equipment list
3.9. HYROX PFT Prep
3.10. Partner integration / activation

4. PFT Protocol

4.1. Intro
4.2. Organisation of group
4.3. Startimes
4.4. Workout flow
4.5. Movement Standards
4.6. Finisher process
1. HYROX PFT - the ultimate Physical
Fitness Test (PFT)

A globally uniform Fitness Test for all members of HYROX

affiliated and non affiliated gyms. Every participant will
earn a reward once they complete the PFT. The HYROX
PFT is a perfect test to determine the level of fitness of all
participants and in which division they should take part in
major HYROX events. Additionally, all results will go into a
global ranking, divided by gender and age group (tbd).

Every gym can apply to host a HYROX PFT at their facility.

HYROX will bring branding, swag, giveaways from
sponsors, certificates for every participant and will handle
the global PFT ranking. This is conducted by at least one
HYROX staff member in cooperation with the local gym
head coaches/owners.

After the PFT is completed, each result will be transferred

into a global ranking - upload will be conducted by the
HYROX employee. Athletes that have finished within a
certain time will receive their special HYROX PFT award in
gold, silver or bronze (patch).

It´s the local gym's responsibility to promote the PFT to

their members - HYROX will add a list of event dates on
their website and push it on their social channels.

HYROX PFT - the PHYSICAL FITNESS TEST in detail:

For Time
1000m Run*
50 Burpee Broad Jumps**
100 stationary Lunges***
1000m Row
30 HR Pushups
100 Wallballs 6/4 (14lbs / 10lbs)

* Outside, Treadmill (2% incline), Airrunner

** jump over 2 lines 90cm / 35 inches apart
*** alternating / start with 2 feet behind line
 2. What we expect from you

● minimum of 20 stops per city / market

● knowledge of the HYROX brand and competition
● 100% commitment
● sense of time management and flexibility
● straightforward communication with gym owners
● follow PFT manual /guidelines
● proper handling of car
● weekly communication with HYROX HQ
● Autonomous scheduling of PFT´s with gym owners
● Timely update of the PFT 21/22 I Dates & Timings
document
● Timely update of the scores after the event in PFT
Ranking MASTER document

3. HYROX PFT framework

3.1. Required Equipment

Minimum of 3-5 Treadmills / Airrunners (if no running

course)
Min. 4-6* Rowers
Min. 3-5* Medballs each /6-4kg, 14-10lbs
4-6* Wallball Targets 3m - 2,70m / 10 - 9 feet
Tape for lines
PFT Backdrop
(Hyrox Backdrop)
Min.15 Stopwatches
Scoresheets
Pens
Patches
Extension Cord
Ruler
Partner Products
Myzone Belts, Receiver, Laptop
Warsteiner beer
Warsteiner fridge
Warsteiner Rollup and/or beach flag
Bottle opener
Maxi Nutrition bars, ISO-powder, bottles, flyers,
infomaterial
Atack Control testers, samples, display
(Flow Gun)
(Flow Gun rollup)

* min. 5 of each to avoid waiting times if faster athletes

catch up to previous athletes
3.2. Required Space

● Minimum of 100qm / 1076 square feet

● Optimal size 30x10m (300qm / 3230 square feet)
● Check with the owner beforehand regarding the
following topics. Maybe have him send a picture of
floor layout:
Layout for workout flow
Number of rowers available
Number of wallballs available
Availability of a running course
Availability of TV screen for the use of the
Myzone app
Availability of a gym timer

3.3. Set up / Flow

● Ideally, set up will dictate the flow from station to

station
● Waves of 3-5 (or more depending on space and
equipment availability
● Startslots every 10 mins (15 finisher / 18-25 slots /
hour)
● People judge each other

3.4. Recommended Warm up

Depending on time, it might be helpful to have athletes

warmup on their own or have a Coach assist. Otherwise:

5- 7 min Mobility / Movement Prep

Short wrist warm up (floor)

10 World greatest stretch per side
10 (Knee) Push up to Down dogs
5 Samson Stretch per side

2 rounds
5 Burpee Broad Jumps
10 Lunges
5 Pushups
10 Jumping Squats

400m/500m/1000m easy run (to discover what’s the lap

or track, all together, with local athletes if needed)
3.5. Scoring

● Total time

3.6. Special Awards

xxx

3.7. Follow up recommendation

Will be sent out via email from HQ the day after the
event

● If an athlete finishes the PFT at gold level, we will

recommend to participate in the PRO division at a
major HYROX event
● If an athlete finishes the PFT at silver level, we will
recommend to participate in the PRO or REGULAR
division at a major HYROX event
● If an athlete finishes the PFT at bronze level, we will
recommend to participate in the REGULAR or
DOUBLES division at a major HYROX event
● Every athlete that finishes the HYROX PFT will receive
the status HYROX READY!

4. PFT protocol

4.1. Steps of HYROX PFT Prep

Before you arrive to gym:

1. Check availability of equipment and floor plan
2. Check workout flow, possible setup
3. The night before: Prepare Myzone belts (if
applicable)
4. Check schedule / start waves
 Upon arrival to the gym:
5. Set up branding
6. Set up fridge (pre cool drinks) & partner
giveaways in finish area
7. Check possible workout flow
8. Set up rowers
9. Measure running distance (if needed)
10. Set up wallball stations (medballs, targets)
11. Tape lines for Burpee Broad Jump stations
(90cm apart)
12. Tape line for lunge stations
13. Tape line for pushup stations
14. Tape finish line
15. Prepare scorecards/pens/stopwatches

4.2. Partner integration / activation

● Warsteiner Fridge filled up with cold products (Please

cool them in advance)
○ Giving out after the Test (Celebrating
moment)
● Maxi Nutrition Bars (Placed on the table; Background
display)
○ Keep the Bars always filled
● Flow percussive Guns placed in front of the RollUp
○ Everybody can use them during the PFT, put
Santizer right next to it.
● MyZone System
○ Part of the Introduction Process
● Atack Control samples/testers/display

4.3. HYROX PFT Intro (15mins)

Host stands in front of group and has to touch the

following topics:

● Welcome everybody
● Introduction PFT location / GYM
● HYROX- global Fitness Competition th 8x1km run & 8
workouts
● Event schedule with reference to home event (“coming
to your city on xxx”)
● New HYROX product- the HYROX PFT (Physical
Fitness Test)
● Global fitness test ran in hundreds of gyms worldwide
● Test your personal fitness- HYROX PFT is an
evaluation of your fitness status
 ● Earn your patch- gold, silver or bronze status (mention
cut-off times)
● Find out in which division to start at a major event
● Compare yourself to others in global ranking (tbd)

4.4. Group organisation (5 mins)

● Each athlete partners up with another athlete. If odd

numbers, a spectator or coach will be asked to judge
● Partner A will do the PFT, Partner B will judge / count
first. Then switch
● Each Team will be handed a scoresheet/pen to write
down finisher times
● If a screen is available, hand out a myzone belt to each
participant for heart rate tracking. Check if their names
appear on the display (according to setup the night
before)

4.5. Explanation of startimes / workout flow

(10 mins)

● After pairing up the athletes in groups of 2, startimes

will be planned and communicated. Athletes will have
to decide who wants to go first and who will judge /
count first
● Startwaves will be every 10 min
● Partner B (judge) will start 50 mins after Partner A. (e.g.
Partner A starts at 11:00 am, Partner B will start at
11:50 am; see example)
● Either you run the athletes through a warm up or they
warm up on their own
● The size of the start waves will depend on the amount
of equipment available (Rower / medballs). Important:
two rowing / medball stations need to stay open in
case of faster athletes catching up (e.g. 5 rowers =
start waves of 3)
● Example of PFT timings with 30 Athletes:

10:00: Athlete 1 / Athlete 1b (Judge) 10:50: Athlete

1b / Athlete 1 (Judge)
10:10: Athlete 2 / Athlete 2b (Judge) 11:00: Athlete
2b / Athlete 2 (Judge)
10:20: Athlete 3 / Athlete 3b (Judge) 11:10: Athlete
3b / Athlete 3 (Judge)
10:30: Athlete 4 / Athlete 4b (Judge) 11:20: Athlete
4b / Athlete 4 (Judge)
10:40: Athlete 5 / Athlete 5b (Judge) 11:30: Athlete
5b / Athlete 5 (Judge)
 Award ceremony: 12:30

4.6. Movement Standards

4.6.1. Run

● Outside (running course): distance needs to be

measured and validated by HYROX rep or Gym Owner
● Treadmill: the motorized treadmill needs to be set to
2% incline. The clock will start as soon as the athlete
steps on the treadmill. The run is finished when the
display clearly shows the recommended distance of
1000m
● Air Runner (Assault Runner, True Form Runner,
Woodway Curve or similar): the clock starts as soon as
the athlete steps on the runner. The run is finished
when the display clearly shows the recommended
distance of 1000m

4.6.2. Burpee Broad Jumps

● The athlete places hands close to feet behind the first

line
● The athlete can either step- or jump back
● In the bottom position the chest has to touch the
ground
● The athlete can either step- or jump forward
● After standing back up, a two-foot take off is
mandatory
● The athlete needs to land behind the opposite line with
both feet at the same time
● Both lines can not be touched while performing the
Burpee Broad Jumps

4.6.3. Lunges

● The lunges are alternating in-place lunges (50 per leg,

100 in total)
● The athlete starts in an upright standing position
● One leg steps forward and initiates the lunge
● The athlete needs to lower himself until the back knee
touches the floor
● Forward leg returns to the start position, then legs
 needs to be switched
● Knees and hips must be extended before switching
legs

4.6.4. Row

● The rower has to be set to meters

● The athlete needs to stay on the rower until the 1000m
are completed
● Each athlete can choose their preferred damper setting

4.6.5. Hand Release Pushups

● Athlete starts with arms extended in the top position of

the push up
● Then the athlete lowers the chest and thighs to the
ground until chest touches the ground
● Hands must be lifted off the ground, before pushing
back up while maintaining a straight line from hip to
shoulder
● At the top position the elbows have to lock out and the
arms have to be fully extended

4.6.6. Wallballs

● The athlete starts with picking up the ball from the

ground.
● The athlete has to stand in an upright position with
hips and knees extended before initiating the
movement
● The athlete squats down while holding the ball in front
of him/her
● At the bottom position of the squat, the hips must
descend lower than the knees
● After standing up the ball needs to be thrown at the
designated target
● ONLY if the ball is dropped, the athlete has to pick it
up again
● It is not allowed to use a bucket or any kind of other
object for squat depth
4.7. Finisher process

● Athletes have to cross the PFT finish line

● Times are written down on score cards
● Score sheets are handed to Head Judge (HYROX rep),
who will validate the score and upload it to the global
ranking system (PFT RANKING MASTER SHEET)
● When all athletes are done with the PFT, the award
ceremony takes place in front of HYROX wall
● Hand out cold drinks
● Patches will be handed to each participant by HYROX
rep. First Bronze, than Silver and Gold patches at the
End
● Taking back all myzone belts
● Group finisher pictures will be taken by HYROX rep

HYROX CONTENT BRIEFING

5. Communication

Before/After the event:

- Immediately after registration, each participant will

receive an automatic receipt confirmation with
basic details about the PFT.
- 1-2 days before the event, Hyrox HQ will send out
more information containing event location
(address), start time and the technical briefing
video with movement standards.
- 1-2 days after the event, Hyrox HQ will send out
another email with their score, fitness level and
recommended division for a main Hyrox event. A
link to that events registration page will also be
included.

During the event:

- Each PFT Coordinator will take pictures before,
during and after the
event and upload a selection of their best photos to
a google drive folder for later use on our SM
channels.
- During the event the coordinator will post stories
on their instagram profile and link to @hyroxger
#hyroxger if time allows.
6. Global ranking tool - Requirements
CURRENTLY BEING DEVELOPED!!

The final ranking should be a global ranking as the

competition is an all year in gym competition.

The ranking system needs to be connected to the

registration system to have all the personal data of this
person.

For the competition day the system should offer the

ability to enter a score per athlete/participant. As it is a
competition the score needs to be verified by a judge.
As soon as it is verified the score can go live into the
ranking which is live on hyrox.com

The ranking system should be filtered by overall, country

(global vs. position on country level,), age group
(<45,>45) and gender.
Example: Jacob (42) from Hamburg should be able to see
his position on a global level in his age group and only
for germany.

6.1. REGISTRATION
● Selection of the event incl. dates and different
locations (as this is an all year long competition)
● real name* (first name, last name in two column) -
leaderboard name
● full address* (street, zip code, city - individual columns)
● gender (Male, Female, ****)
● email*
● age*
● Age Group (<45, >45)*
● mobile phone number
● Country*
● Question 1: Have you already participated in a HYROX
event? Yes / No
● Question 2:: How did you hear about the PFT?
○ Instagram
○ Facebook
○ Gym
○ Friends
○ HYROX Website
○ HYROX Newsletter
○ HYROX ambassadors

● Integration of Terms & Conditions (incl. GDPR for

Europe)
*must answer questions

6.2. LEADERBOARD AND RANKING SYSTEM

● Participants are listed with their real name, country,
gym + AG
● Leaderboard can be broken down into (filter option):
country, age group, division, gender and overall
● the leaderboard is per season - each season (from
June-may) we have a new leaderboard and a new
workout/competition for the PFT
● Search function for: country, age group, name, division
and friends/gyms

6.3. SCORING AND VERIFICATIONS

● athletes and judges must be able to upload their score
on the platform/within the app which is linked to their
profile
● Head Judge should be able to verify or unverify the
score of the athlete via checkboxes. As soon as the
score is confirmed by the judge the athlete should
receive an email with the following information (this
needs to be automated):
● final score
● level (GOLD, SILVER, BRONZE)
● recommended division for HYROX
● Once a score is marked as unverified, participants
receive an email that their score has been deleted from
the leaderboard.
● advanced feature: the athlete should see in his history
what we has achieved last time and this time

6.4. SYSTEM REQUIREMENTS

● every athlete should receive a profily by signing up
● When signing up participants receive a confirmation
email from [email protected] with all information about
their PFT
● advanced: incl. a reject button and a
calendar invite for their private calendar
● People are able to reject their participation till
two hours before the event
● system needs to be easily connected to a CRM tool
(via api) to send the relevant merge fields and
information or should have a direct messaging system
integrated
● different admin profiles
● athlete - he should only be able to
● Head Judge should be able to verify the
scores in the backend for this competition
6.5. SPONSOR LOGOS AD CAROUSEL
● Sponsor Logos are displayed in real colour or black
and white not grey I inclusion on platform or app

6.6. OPTIONAL FEATURES

● Custom Video Recording App
● Language Switch Button
● Landing Page CI adaptation
● history in athletes profile of all attempts