Coros PFT Test: What the HYROX Hybrid Fitness Mode Delivers

This article covers the Coros PFT Test, the structured fitness assessment within the new Hybrid Fitness mode, and what it delivers in practice as a replica of the official HYROX P’F”T Test.

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Coros recently released a great update that introduced, among several other good features, a new HYBRID FITNESS mode. This is their HYROX mode in all but name. I assume they can’t use the HYROX name as it is licensed to AMAZFIT.

Within Hybrid Fitness, there are 3 modes: Race, Training, and Test. I overlooked the TEST mode at launch, but am keen to report now, especially as it exactly matches HYROX’s PFT workout/Test. I tried it out today on an old APEX 2 Pro, as I couldn’t find the Pace 4.

Here’s what I found.

The P’F”T Test (PFT = Physical Fitness Test)

Like most tests, it’s hard if you give it 100% effort, and just like a full HYROX, the wall balls at the end will likely cause you significant problems. Well, that’s what I found. A HYROX race is a fairly similar THRESHOLD effort to a Sprint duathlon/triathlon, but with extra strength work thrown in for fun. This test is still Threshold, but right at its limit, depending on your motivation and abilities over the various components.

1. 1000m Run (outdoor or treadmill at 2% incline)
2. 50x Burpee Broad Jumps (90 cm)
3. 100x Stationary Lunges (Fully Extended)
4. 1000m Row
5. 30x Push Up (Hand Release)
6. 100x Wallballs (6kg male / 4 kg female)

I wasted a bit of time, changing shoes after the inclined treadmill run, and did the whole thing in just over 26 minutes, which, according to the info below, almost makes me a pro. Hmm. I’m really not. Good for age, perhaps. The half bottle of wine the previous night and focus on bike training for the upcoming Majorca 312 meant that I’m really nowhere near what I should be able to do on HYROX (Had to get my excuses in there, like any good sports blogger)

The HYROX P’F”T gives you a great indication of your HYROX fitness level, whilst also recommending which division you could sign up for – most people are open or doubles:

• 15 – 25 minutes – HYROX PRO
• 25 – 35 minutes – HYROX Open
• 30 – 40 minutes – HYROX Doubles
• 35 – 45 minutes – HYROX Relay

How Coros Handles This – Hyrox Mode Tested

The Hybrid sport profile appears alongside other sports profiles, and the relevant mode is available as an option. Easy.

Before starting, you can get a quick recap of the order of the 6 upcoming exercises. That info is spread out over 6 screens, which you have to scroll through. A bit odd visually, but fine.

You then have to wait for the watch to detect your heart rate before it asks if you want to start. If you’ve had a Coros for a while, this will come as no surprise, but it could be very slightly confusing to a newcomer to the brand looking to start immediately.

First Problem – Whilst the exercise is described at the start of each leg, it only appears for a few seconds. The exercise default screens display various metrics and an icon for the next leg. I would imagine someone new to the tests might want to see the current and next exercises on the screen, plus HR and reps.

Indeed, you’ll probably do this in a gym, so most of the metrics you use will be on the gym station, i.e., for run and row speed. So really, the watch becomes a glorified logger that also shows live heart rate.

I was disappointed that I bought the old APEX 2 PRO. The screen is very dull and hard to read in my gym. A nice bright AMOLED PACE 4 would have been significantly better. Next time! In the app, after I’d finished, the workout shows time and HR for each leg, but every rep count was zero. Some of the times were wrong for each leg. I’m not quite sure why, as I press the lap/advance button correctly.

Verdict

Coros HYBRID mode with PFT Test is good enough to log the workout. It would be improved with a clearer current/next exercise graphic and an even more prominent heart rate. Down the line, it would be nice to have the reps logged, but it doesn’t really matter much since you’ll be counting them manually.

You will likely do one or two PFT tests a year. It makes sense to use the predefined mode to categorise the workout elements, and you then have the core info to track your improvement over time. It’s not super important, though and ultimately you just need the total time and could easily just log it as a cardio workout.

FAQ

What is the Coros PFT Test?

The Coros PFT Test, officially styled P’F”T (Physical Fitness Test), is a six-exercise structured fitness assessment built into the Hybrid Fitness mode on compatible Coros watches. It consists of a 1000m run, 50 burpee broad jumps, 100 stationary lunges, a 1000m row, 30 hand-release push-ups, and 100 wall balls, completed in that order without rest between stations. The test mirrors the HYROX PFT workout and produces a completion time that maps to a recommended HYROX competition division.

What do the PFT Test results mean?

Your finishing time places you in one of four HYROX divisions. A time of 15 to 25 minutes indicates Pro level. Open division corresponds to 25-35 minutes. Doubles falls between 30 and 40 minutes, and Relay between 35 and 45 minutes. The ranges overlap deliberately, giving athletes at the boundary a choice of category based on their preference and racing goals.

Does Coros count reps automatically in the PFT Test?

No. In the current implementation, rep counting does not function during the PFT Test. After completing the workout, every rep field in the app recorded zero. The watch primarily functions as a heart rate monitor and time logger throughout each leg of the test, with rep tracking left to the athlete. This is a practical limitation to keep in mind before relying on the app summary as a full record of the session.

Last Updated on 4 April 2026 by the5krunner