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Training for Hyrox - Testing

Now we have performed a needs analysis on HYROX and understand the key metrics for success, how can we test ourselves against these values?

Fitness Testing for Hyrox

Fitness testing plays a crucial role in tailoring programming for maximum gains by providing valuable insights into an athlete's current abilities, strengths, and weaknesses. These insights help design targeted and effective training programs that address specific areas of improvement and capitalise on an athlete's strengths. Here's how fitness testing can be used to tailor programming for maximum gains:

  1. Establishing a baseline: Fitness testing allows athletes and coaches to understand their current fitness level, which serves as a starting point for developing a customised training program. This baseline can be used to track progress and evaluate the effectiveness of the training program over time.

  2. Identifying strengths and weaknesses: Through various fitness tests, athletes can pinpoint areas where they excel and those that need improvement. By identifying these areas, coaches can create targeted training plans that address weaknesses while maintaining or enhancing strengths, leading to a more balanced and well-rounded athlete.

  3. Personalising training intensity: Tests such as VO2 Max and lactate threshold assessments help determine an athlete's optimal training zones based on their unique physiology. This information enables coaches to prescribe workouts at the appropriate intensity levels, promoting more efficient training and faster improvements in performance.

  4. Focusing on specific skill development: Fitness testing can reveal areas where an athlete may need to develop specific skills, such as power, endurance, or agility. With this information, coaches can incorporate exercises and drills that target these skills, ensuring that the athlete develops a well-rounded fitness profile.

  5. Monitoring progress and adjusting training: Regular fitness testing allows athletes and coaches to track improvements over time, providing feedback on the effectiveness of the training program. By evaluating this progress, coaches can make informed adjustments to the training plan, ensuring that it remains challenging and effective for continued performance gains.

What are the key tests to performance for HYROX?

There are several fitness tests that can help you assess your readiness for HYROX and identify areas that need improvement. We can split testing into endurance, maximal strength and strength endurance.

Testing for endurance

Running is probably the most important part of a HYROX competition being 50% of the race, so it’s important to be able to measure how you stack up.

A) Running

The gold standard for endurance testing: VO2Max and lactate threshold testing.

The VO2Max test measures your maximal oxygen uptake during exercise, which is a valuable tool for understanding an individual's cardiovascular fitness and aerobic endurance capabilities, enabling more effective and targeted training programmes that lead to improved performance. The test involves exercising at gradually increasing intensities while measuring your oxygen uptake and carbon dioxide production.

The Lactate threshold test measures the point at which lactate begins to accumulate in your blood during exercise. It can help you determine your optimal training zones and adjust your training intensity accordingly. The test involves exercising at gradually increasing intensities while measuring lactate levels in your blood.

Combining a VO2 Max test with a lactate test provides a more comprehensive assessment of an individual's aerobic fitness and endurance capabilities. While the VO2 Max test measures the maximum volume of oxygen an individual can utilise during intense exercise, the lactate test identifies the intensity at which blood lactate levels start to rise rapidly during exercise, also known as the lactate threshold.

Here's why combining VO2 Max and lactate tests can be beneficial:

  1. Better understanding of training zones: Combining these tests allows you to establish personalised training zones based on both aerobic capacity (VO2 Max) and lactate threshold. This helps athletes and coaches design more effective training programmes, focusing on specific intensities to optimise performance.

  2. Improved pacing strategies: Knowing both VO2 Max and lactate threshold values can help athletes develop better pacing strategies for endurance events. By understanding the intensity at which lactate accumulation becomes significant, athletes can manage their effort more effectively to avoid premature fatigue.

  3. Increased specificity: While VO2 Max is an important marker of aerobic fitness, lactate threshold provides additional insights into how an individual's body processes and clears lactate during exercise. This information can be valuable in identifying unique physiological characteristics and potential areas for improvement.

  4. Enhanced performance prediction: Combining VO2 Max and lactate threshold values can provide a more accurate prediction of an athlete's endurance performance. This can help set realistic goals and expectations for training and competition.

  5. More informed training adjustments: By assessing both aerobic capacity and lactate threshold, coaches and athletes can make more informed decisions when adjusting training programmes, ensuring that changes target the appropriate aspects of fitness for maximum performance gains.

If you don’t have access to VO2Max or lactate testing, try a 20 minute or 5k time trial This test can help you evaluate your running speed and endurance. Try to run 5k as fast as possible and record your time, or complete as much distance as possible over 20mins.

B) Ski Erg

Ski Erg 1k Time Trial (TT): This test measures an athlete's aerobic capacity and upper body endurance on the ski erg. The goal is to complete 1,000 meters as fast as possible while maintaining proper technique.

C) Row Erg

Row Erg 2k Time Trial (TT): The rowing ergometer test evaluates an athlete's overall endurance and rowing proficiency. Participants should complete 2,000 meters as quickly as possible, focusing on efficiency and pacing.


Maximal strength test: HYROX involves lifting heavy weights, so a maximal strength test can help you determine your current strength level.

A. 1RM Tests

Assessing an athlete's one-repetition maximum (1RM) for bench press, overhead press, squat, and deadlift provides valuable insights into their overall strength. These tests should be conducted with proper supervision and form to ensure safety and accuracy.

B. Power Clean

This test measures an athlete's power, speed, and coordination. The power clean is a complex movement that should be performed with proper technique, aiming to lift the maximum weight possible in a single repetition.

Strength endurance

Strength endurance testing measures your ability to perform a certain exercise or set of exercises for an extended period of time. For example, you could test how many reps of push ups or burpees you can do in a set amount of time. This test can help you improve your muscular endurance and prepare for the demands of HYROX.

Remember to test yourself periodically throughout your training to track your progress and adjust your programme accordingly.

By incorporating these tests into your training programme, you can identify areas of strength and weakness in your fitness profile, helping you tailor your workouts to optimise performance in HYROX events. Remember to conduct these tests safely and with proper form to ensure accurate results and reduce the risk of injury.

What next?

In conclusion, incorporating a comprehensive fitness testing regime, including VO2 Max, lactate threshold, power, and strength endurance assessments, is crucial for maximising performance in HYROX events. At Box Nutrition, we offer state-of-the-art VO2 Max and lactate testing services to help you identify your strengths and weaknesses, optimiSe your training programme, and reach your full potential. Don't miss the opportunity to gain a competitive edge and excel in your HYROX journey. Book your HYROX testing session with Box Nutrition today and take the first step towards unlocking your true athletic potential.


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