HYROX P'F"T Complete Guide: Know Your "World Rank" with HYROX P'F"T
"I'm interested in HYROX but worried if I can do it." "I'm not sure if I should enter Open or take the plunge into Pro." The test for you is the HYROX P'F"T (Physical Fitness Test). This is an official fitness test provided by HYROX that can be done at any gym worldwide (as long as they have the equipment). In this article, we explain the details, importance, and points for conquering the P'F"T.
1. What is HYROX P'F"T?
The P'F"T is a workout designed as a "shortened" and "high-intensity" version of the actual HYROX race. It is designed to be completed in about 15-30 minutes, but it intensely tests full-body muscular endurance and cardiopulmonary function.
By measuring this time, you can determine the competition division (category) that suits you.
2. P'F"T Menu Structure
- 1000m Run
- 50 Burpee Broad Jumps
- 100 Stationary Lunges (alternating legs)
- 1000m Rowing
- 30 Hand Release Push-ups
- 100 Wall Balls (Men: 6kg (14lbs), Women: 4kg (10lbs))
Note: Unlike the main race, "heavy object carrying" events like Sled Push/Pull and Farmers Carry are not included, but the structure ensures your heart rate keeps rising.
3. P'F"T Ranking System
The biggest feature of P'F"T is the ranking system on the official website. Times measured at official events or partner gyms can be registered in the HYROX global database (depending on the implementation environment).
1. Compare by Age and Gender
HYROX is a competition where "Age Group" battles are intense. P'F"T rankings can also be filtered by gender and age group (e.g., 30-39 years old). Since "what top % am I in among my peers?" becomes visible, vague training goals turn into clear numbers.
2. Stand on the Same Stage as Athletes Worldwide
London, New York, Berlin, and Tokyo. HYROX fans all over the world are doing the same menu. Connecting with the world and competing in ability while staying at your gym is an experience unique to P'F"T.
3. Earning Official HYROX P'F"T Badges
Clearing a certain standard time or registering in the ranking is the first step as a HYROX athlete. By leaving a record on your profile, you can track the trajectory of your growth (fitness journey) on the official website.
Check Rankings4. P'F"T at FREELETICS GOALS
Here is information about P'F"T at FREELETICS GOALS Gym. The basic rules are the same as the official HYROX P'F"T events, but for the run, you will run 2 laps (approx. 500m per lap) around the gym (outdoors).
You can earn a GOLD badge for finishing within 22 minutes, a SILVER badge for within 26 minutes, and a BRONZE badge for finishing over 26 minutes.
- Registration Fee: ¥700
- Dates: Irregular (Please check official Instagram)
Summary
HYROX P'F"T is not just a fitness test, but a "passport to the world" to connect with athletes worldwide and objectively know your potential.
At FREELETICS GOALS Gym, we conduct this test in an open environment incorporating outdoor runs while following official rules. Matching your fitness level, you can challenge yourself with step-by-step goals: first finish (Bronze), then under 26 minutes (Silver), and finally under 22 minutes (Gold).
World-standard excitement and a sense of accomplishment available for a 700 yen participation fee. Please try it once to know your "current self" and raise the quality of your training by one level.
The schedule is updated as needed on our official Instagram. We look forward to your passionate challenge!
Thank you for reading to the end!
*(Note: The competition information regarding HYROX on this site was independently researched and organized. Please be sure to check the official website for accurate information.)