VO2max in Hyrox
8 km of running between 8 stations. VO2max for Hyrox: why the engine decides finish times in a race of eight 1 km runs and eight workout stations, and how to train it with strength.
VO2max by level
Hyrox is new and there is little published lab data. The ranges shown are estimates from similar mixed endurance sports; no elite range is shown.
Data table
| Level | Men | Women |
|---|---|---|
| Untrained adults | 35–45 | 30–38 |
| Fitness participants | 42–50 | 36–44 |
| Competitive (estimate) | 52–62 | 45–54 |
| Elite (estimate) | — | — |
What the sport demands
Our rating, 1–5Why VO2max matters in Hyrox
Every run starts with a raised heart rate from the station before; a bigger engine means faster recovery between stations.
Sleds, lunges and wall balls reward strength more than any running race, so it is an engine-plus-strength sport.
Sessions that raise it
Compromised runs
1 km at race pace straight after a station (sled, lunges, wall balls).
Norwegian 4×4
Once a week for the engine.
Heavy legs
Squats, deadlifts, sled work twice a week.
General information, not medical advice. Get medical advice before hard intervals if you have a heart condition or symptoms such as chest pain.
Estimate your own number with the VO2max calculator and compare it with the norms for your age.
Sources
- Helgerud J, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007.
Ranges are typical lab values reported in the literature, rounded; individual athletes vary. Demand ratings are our editorial judgement.