Hyrox Handbook
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Am I ready for Hyrox?

Six quick questions about your running, strength, and schedule. You will get an honest readiness verdict and the right plan to start from - no email required.

1. Can you run 5km without stopping?
2. Your longest continuous run in the last month?
3. Can you do 10 walking lunges per leg holding ~20kg?
4. Could you do 50 burpees with only short rests?
5. How many days a week can you train?
6. When is your goal race?

Answer all six questions to see your result.

How "ready" is ready?

Hyrox is built so that almost anyone can finish - the question is whether you should start a race-specific plan now or spend a few weeks building a base first. This quiz weighs the two things that decide that: aerobic running ability and basic strength endurance, plus how often you can train. There is no failing score; a low result just means "build first," which is the smartest place to start.

New to the sport entirely?

Start with what Hyrox actually is and our no-fluff guide to starting. When you are ready to train, pick a plan by timeline - the 12-week beginner plan, the 8-week plan, or the 4-week express plan - and track every session in the Hyrox Training Logbook.