HYROX 12-Week Athlete Assessment
Answer a few questions about your training, strengths, HYROX experience, and availability so we can tailor your 12-week program.
Before we build your 12-week HYROX program, we need a clear picture of where you're starting from. There are no wrong answers — the goal is an honest snapshot so the program we build actually fits you.
Section A — About You
Full Name
*
First Name
Last Name
Age
Gender
*
Male
Female
Prefer not to say
Hometown
*
Email
*
example@example.com
Phone Number
Please enter a valid phone number.
Format: (000) 000-0000.
Target HYROX race (event and location)
Target race date
-
Month
-
Day
Year
Date
Division
Open Singles
Open Doubles
Pro Singles
Pro Doubles
Relay
Not sure yet
Why do you want to do HYROX? What's motivating you right now?
Section B — Training History
How long have you been training consistently (running, gym, or general fitness)?
*
Less than 6 months
6–18 months
1–3 years
3+ years
What does your current weekly training look like? (days/week, typical session length)
What types of training have you done before?
Running
CrossFit
Weightlifting/Powerlifting
Team sports
Group fitness classes (F45/Orangetheory/etc.)
Other
Are you currently following a structured program? If so, what?
Section C — Running / Aerobic Background
Current weekly running mileage or time
Longest continuous run in the last 3 months
Most recent 1 Mile time
Most recent 5K time
Most recent 10K time
Most recent Half Marathon time
How would you describe your running experience?
*
Never raced
Casual runner
Regular racer
Competitive runner
Section D — Strength & Hybrid Training Background
Years of gym / strength training experience
*
Back squat working weight or 1RM
Deadlift working weight or 1RM
Bench press working weight or 1RM
Overhead press working weight or 1RM
Experience with functional/hybrid training (CrossFit, F45, HIIT, bootcamps, etc.)?
Comfort with barbell / dumbbell / kettlebell movements
None
Some
Comfortable
Very experienced
Section E — HYROX-Specific Experience
Have you completed a HYROX race before? If yes, how many, and what were your times/divisions?
Rate your familiarity with each station:
Running (8 x 1km)
Never Tried
Tried It
Comfortable
Very Comfortable
SkiErg (1000m)
Never Tried
Tried It
Comfortable
Very Comfortable
Sled Push (50m)
Never Tried
Tried It
Comfortable
Very Comfortable
Sled Pull (50m)
Never Tried
Tried It
Comfortable
Very Comfortable
Burpee Broad Jumps (80m)
Never Tried
Tried It
Comfortable
Very Comfortable
Rowing (1000m)
Never Tried
Tried It
Comfortable
Very Comfortable
Farmers Carry (200m)
Never Tried
Tried It
Comfortable
Very Comfortable
Sandbag Lunges (100m)
Never Tried
Tried It
Comfortable
Very Comfortable
Wall Balls (75/100 reps)
Never Tried
Tried It
Comfortable
Very Comfortable
Do you have access to this equipment for training?
Commercial gym with HYROX equipment
Home gym
HYROX-specific studio
None yet
Overall Training Background
*
Novice — New to structured training, or returning after a long break. I need clear, step-by-step instructions to know what to do in a session.
Advanced Beginner — I've trained on and off for 6–18 months. I know the basics but still rely on a coach or program to tell me what and how much to do.
Competent — I've trained consistently for 1–3 years. I can follow a program independently and understand why I'm doing most exercises.
Proficient — I've trained consistently for 3+ years with structured programming. I can adjust a session on the fly based on how I feel.
Expert — I have an extensive training background (competitive sport, years of structured periodization). Training decisions feel intuitive.
Running / Aerobic Engine
*
Novice — I rarely run. Running continuously for more than 10–15 minutes is difficult for me.
Advanced Beginner — I run occasionally. I can run continuously for 20–30 minutes, but pacing myself is mostly a guess.
Competent — I run regularly (2–3x/week). I can hold a steady pace for 5K+ and have raced a running event before.
Proficient — I run consistently with purpose (easy, tempo, and interval days). I know my paces and can execute them on demand.
Expert — Running is a strength of mine. I have a strong aerobic base, race regularly, and pace myself intuitively.
Strength
*
Novice — Limited experience with weights. I need coaching to learn basic barbell/dumbbell technique.
Advanced Beginner — I've lifted before, but my technique is inconsistent — especially once I get tired.
Competent — I lift regularly and can perform the main patterns (squat, hinge, press, carry) with good form, unsupervised.
Proficient — I have solid technique across all major lifts and understand how to load and progress appropriately.
Expert — Strength training is second nature. My technique holds up even under heavy fatigue or high output.
HYROX Station Technique
*
Novice — I've never tried most HYROX stations (sled, SkiErg, wall balls, etc.).
Advanced Beginner — I've tried a few stations, but my technique is inconsistent and I get overwhelmed once fatigued.
Competent — I can perform all 8 stations with reasonable technique on my own.
Proficient — I move efficiently through all stations, even fatigued, and can self-correct my form in the moment.
Expert — Station technique is automatic — efficient and fast even at max fatigue, with minimal conscious thought.
Race Strategy & Experience
*
Novice — I've never raced or done a timed event. I don't have a pacing strategy.
Advanced Beginner — I've done a race or timed event before, but I tend to go out too hard or too easy.
Competent — I've completed at least one HYROX or comparable hybrid event. I have a basic pacing plan, but it's rigid.
Proficient — I've raced HYROX multiple times. I can adjust my pacing strategy mid-race based on how I feel or my splits.
Expert — I race competitively (Pro or top age-group). I have a deep, intuitive feel for pacing, fueling, and station strategy.
Section F — Self-Assessment: Where Are You Right Now?
This is based on the Dreyfus model of skill acquisition, adapted for endurance and hybrid athletes. For each area below, choose the description that best matches you today.
Section G — Benchmarks (optional, but helpful)
If you know these numbers, include them. If not, leave blank — we'll test them in your first sessions.
1km run time
5K run time
500m row time
500m SkiErg time
Max wall ball reps in 2 min
Heaviest sled push weight moved 50m
Heaviest sled pull weight moved 50m
Farmers carry weight x distance
10 burpee broad jumps time
Section H — Health & Injury Screen
Any current or past injuries we should know about?
Any medical conditions that could affect your ability to train?
Have you been cleared by a physician for vigorous exercise?
Yes
No
Not sure
Any pain or discomfort during specific movements (running, squatting, overhead pressing, carrying, etc.)?
Section I — Logistics & Availability
Days per week available to train
Preferred session length
Equipment access
Home gym
Commercial gym
HYROX studio
Other
Any travel or events planned in the next 12 weeks that would affect training?
Section J — Goals
Primary goal for this race
Just finish
Personal best
Podium / Age-group placing
Qualify for World Championships
Other
Target finish time, if any
What would make this training block a success for you?
Submit My Assessment
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