The Output HYROX Conditioning Test (HCT) is a standardized four-interval workout designed to measure performance across HYROX-style movements. Athletes complete the test in one continuous session with short rest periods between intervals. Results are logged through the Output Capture App, making comparison and progress tracking simple. We recently spoke with Lauren Rantala, who helped develop the test for Output Sports, in our HYROX Coaches Camp interview.
Overview
Four back-to-back time-based intervals using HYROX-style movements. Results are tracked in the Output Capture App. Ideal for testing baseline conditioning and retesting progress.
Interval Breakdown
Interval 1: 8:00 Max Row
- Equipment: Concept2 Rower
- Setup: Main Menu → Select Workout → New Workout → Intervals → 8:00 Work / 2:00 Rest → ✅
- To repeat: hit ReRow
- Standards: Feet strapped, hands off handle until clock starts
- Scoring: Judge records total meters
- Rest: 2:00
Interval 2: 4:00 Burpee Broad Jumps → 4:00 Reverse Lunges
- Equipment: Two floor lines taped 1 m apart
- Burpee Broad Jumps (4:00):
- Start chest-down (sternum on floor)
- Two-foot takeoff and landing over lines
- No rep if tape is touched
- Turn and repeat
- Reverse Lunges (4:00):
- Step back until rear knee touches floor
- Return to full upright lockout before switching legs
- Alternate legs each rep
- Scoring: Judge logs rep count
- Rest: 2:00
Interval 3: 8:00 Max Ski
- Equipment: Concept2 SkiErg
- Setup: Same as RowErg → 8:00 / 2:00 Intervals → ✅
- To repeat: hit ReSki
- Standards: Feet on platform, hands off handles until clock starts
- Scoring: Judge records total meters
- Rest: 2:00
Interval 4: 4:00 Max Wall Balls
- Equipment: HYROX-standard wall ball + target
- Standards:
- Full squat (hip crease below knee)
- One smooth motion from squat to target
- Only clean reps count
- Scoring: Judge records rep count
Final Score Summary
- Row: total meters
- Burpee Broad Jumps: reps
- Reverse Lunges: reps
- Ski: total meters
- Wall Balls: reps
- Total Score = sum of all meters + reps
Final Score Summary
| Movement | Output Recorded |
|---|---|
| Row meters | … |
| Burpee Broad Jump reps | … |
| Reverse Lunge reps | … |
| Ski meters | … |
| Wall Ball reps | … |
| Total Score | Sum of all meters + reps |
By following the set movement standards and timing, athletes can repeat the HCT any time to see measurable improvements. The combined total of meters and reps provides a clear snapshot of current conditioning and a benchmark for future training cycles.
Hi, if I understand correctly the total score is the sum of meters (ski, row) and reps (BBJs and WBs).
A realistic scenario could be as follows:
8min row: 2000 meters
8min ski: 2000 meters
4min Burpee Broad Jumps: 60
4min Lunges: 100
4min Wall Balls: 80.
Sum would be 2000+2000+60+100+80=4240. In that case, the ergometers would be 4000 and the other excercises 240. I think, here the ergometers are much more decisive for a good result than any of the other stations. Maybe something to consider or to evaluate again. If the test’s goal is to get an evaluation of someone’s fitness, a bigger weighting of wall balls, burpees and lunges should be considered. What do you think about it?
Best, John