Free tool
Evaluate your fitness across all 8 Hyrox stations and running. Get a station-by-station readiness score with personalized tips for your weakest areas.
Our readiness assessment evaluates your fitness across every Hyrox dimension — running, sled work, rowing, wall balls, and more — using the same criteria experienced Hyrox coaches use.
We score each station separately because Hyrox is won or lost at your weakest station. A fast runner who can't push a sled will lose more time at the sled than they gain on the runs.
Your composite readiness score weighs your weakest station most heavily (40%), because that's where the biggest time gains are hiding.
Training volume and timeline are factored in — having 24 weeks and 8 hours per week gives you much more room to improve than 4 weeks and 3 hours.
For Open division, you should be able to run 5K in under 30 minutes and have basic functional fitness. You don't need to be a CrossFit athlete — many first-timers come from a running or general gym background. The key is being able to sustain effort across 8 running segments and 8 stations over 60-90 minutes.
For most athletes, the sled push is the hardest station. The Men's Open sled weighs 152kg, and most of the time is lost in the first 5 meters getting it moving. Wall balls (100 reps) and burpee broad jumps (80m) are also brutally fatiguing because they come deep into the race.
First-timers typically finish in 80-100 minutes for Open division. Competitive athletes aim for 60-75 minutes. Elite Pro athletes finish in under 60 minutes. The 8km of running usually makes up 50-60% of your total time.
Running makes up the majority of your time, so it should get the most training attention. However, your weakest station creates the biggest time gap. The ideal split is 60% running, 40% station-specific work, with extra focus on your weakest 2-3 stations.
Yes, many athletes walk portions of the later running segments, especially after demanding stations like sled push or burpee broad jumps. There's no penalty for walking. However, every minute walking is a minute on your time, so building running endurance to maintain a jog throughout is worth the training investment.