Here’s a detailed summary and scoring approach for a test week designed for Hyrox athletes,
Test Week for Hyrox Athletes $4.95 is the cheapest I can charge based on TP rules.
Purpose:
To assess key fitness domains (endurance, strength, power, and capacity) for Hyrox race preparation. Tests are designed to identify strengths, weaknesses, and baseline performance metrics.
Test Schedule
Test 1: 5k Threshold Run
• Objective: Determine aerobic threshold pace for Hyrox runs.
• Test Protocol: Complete a 5k run at your best sustained effort.
• Key Metrics: Time, Avg Pace, Max HR, Avg HR
Your Threshold pace will be about 12-15sec slower than your avg pace from the 5k.
Test 2: Strength & Capacity Test
• 3RM Bench Press: Find your 3-rep max for a barbell bench press.
• 2-Minute Max Pull-Ups: Perform as many pull-ups as possible in 2 minutes.
• 100m Sandbag Walking Lunge (60lbs men / 40lbs women): Complete 100m of walking lunges holding a sandbag. Record time.
• 5-Minute Bar-Facing Burpee Over Bar: Complete as many burpee-over-bar reps as possible in 5 minutes.
Test 3: Strength & Endurance Test
• 3RM Deadlift: Find your 3-rep max for a conventional barbell deadlift.
• 1k Row Time Trial: Complete a 1k row at maximum effort. Record time.
• 100 Wall Balls for Time (20lbs men / 14lbs women): Perform 100 wall balls as fast as possible.
Test 4: Strength, Power, and Capacity Test
• 3RM Squat: Find your 3-rep max for a barbell back squat.
• 3RM Standing Barbell Shoulder Press: Find your 3-rep max for a strict standing barbell shoulder press.
• 1k SkiErg Time Trial: Complete a 1k SkiErg at maximum effort. Record time.
Scoring Guidelines
Scoring is based on percentile ranks (A, B, C, D) derived from Hyrox athlete benchmarks for men and women.
Grade Percentile Performance Indicator
A Top 10% Elite level for Hyrox
B 60-90% Competitive
C 30-60% Intermediate
D Below 30% Needs Improvement
Performance Benchmarks
Men
• 5k Run:
• A: <18:00
• B: 18:00–20:00
• C: 20:01–24:00
• D: > 24:00
3RM Bench Press:
• A: 250 lbs <
• B: 225–250 lbs
• C: 185–225 lbs
• D: < 185 lbs
2-Min Pull-Ups:
• A: 30 reps <
• B: 20–30 reps
• C: 10–20 reps
• D: <10 reps
100m Sandbag Lunge:
• A: 2:30>
• B: 2:31–3:00
• C: 3:01–3:45
• D: >3:45
5-Min Burpee Over Bar:
• A: 65 reps <
• B: 50–65 reps
• C: 35–50 reps
• D: <35 reps
3RM Deadlift:
• A: 315lbs<
• B: 250–315 lbs
• C: 185–249 lbs
• D: <185
1k Row:
• A: <3:10
• B: 3:11–3:30
• C: 3:31–3:50
• D: <3:50
100 Wall Balls:
• A: <3:30
• B: 3:31–4:30
• C: 4:31–5:30
• D: 5:30<
3RM Squat:
• A: 315 lbs <
• B: 250–314 lbs
• C: 185–225 lbs
• D: <185 lbs
3RM Shoulder Press:
• A: 185 lbs <
• B: 135–185 lbs
• C: 95–135 lbs
• D: <95 lbs
1k SkiErg:
• A: <3:20
• B: 3:21–3:40
• C: 3:41–4:00
• D: 4:00<
Women
5k Run:
• A: 21:00>
• B: 21:00–23:30
• C: 23:31–27:00
• D: >27:00
3RM Bench Press:
• A: 155 lbs<
• B: 125–155 lbs
• C: 100–125 lbs
• D: <100 lbs
2-Min Pull-Ups:
• A: 15 reps<
• B: 10–15 reps
• C: 5–10 reps
• D: <5 reps
100m Sandbag Lunge:
• A: 3:00>
• B: 3:01–3:45
• C: 3:46–4:30
• D: 4:30<
5-Min Burpee Over Bar:
• A: 50 reps<
• B: 40–50 reps
• C: 30–40 reps
• D: <30 reps
3RM Deadlift:
• A: 225 lbs<
• B: 185–225 lbs
• C: 135–185 lbs
• D: <135 lbs
1k Row:
• A: 3:40>
• B: 3:41–4:00
• C: 4:01–4:30
• D: 4:30<
100 Wall Balls:
• A: 4:00>
• B: 4:01–5:00
• C: 5:01–6:00
• D: 6:00<
3RM Squat:
• A: 225 lbs<
• B: 185–225 lbs
• C: 135–185 lbs
• D: <135 lbs
3RM Shoulder Press:
• A: 115 lbs<
• B: 95–115 lbs
• C: 65–95 lbs
• D: <65 lbs
1k SkiErg:
• A: 3:40>
• B: 3:41–4:00
• C: 4:01–4:30
• D: 4:30<
This format allows athletes to compare their results with benchmarks and set goals for improvement based on their performance level.
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