Hyrox

Interior angle ankle → hip → shoulder at the moment the handles are highest.

170° – 180° (near-straight at full reach)

Interior angle hip → shoulder → elbow at the highest-handle frame.

150° – 170° (deep shoulder flexion)

Δt between the frame where the trunk first drops and the frame where the elbows first bend.

Trunk leads elbow by > 50 ms

Interior angle shoulder → hip → knee at the deepest-handle frame.

90° – 110° (deep hinge)

Interior angle hip → knee → ankle at the deepest-handle frame.

125° – 145° (soft knees — hinge, not squat)

Interior angle shoulder → elbow → wrist at the deepest-handle frame.

160° – 180° (driven past hips)

Mark a window (start frame → end frame), count the strokes inside it; the tool reports strokes per minute (SPM).

34–46 spm (SkiErg runs higher than rowing)

Acute angle of the trunk vector (hip → shoulder) vs horizontal, on the braced frame.

10° – 20° above horizontal

Interior angle shoulder → elbow → wrist, on the braced frame.

170° – 180° (rigid struts)

Acute angle of the front shank (ankle → knee) vs vertical, on the front-foot-plant frame.

45° – 55° of forward lean

Acute angle of the trunk vector (hip → shoulder) vs horizontal, on the front-foot-plant frame.

10° – 20° above horizontal (held from brace)

Interior angle hip → knee → ankle of the back (drive) leg, on the last frame the back foot contacts the carpet.

150° – 170° (full but not locked)

Angle the back thigh (hip → knee) trails behind the trunk line (shoulder → hip), on the back-foot-off frame.

5° – 15° thigh trailing the trunk line

Angle of the whole-body line (lateral ankle → shoulder) versus vertical, mid-pull — how far the athlete leans back to let gravity move the sled.

25° – 40° backward lean

Interior elbow angle (shoulder → elbow → wrist), mid-pull — how straight the arm stays.

170° – 180° (static)

Interior knee angle (hip → knee → ankle), mid-pull — the static squat depth held while walking backward.

130° – 150° (static slight bend)

Interior knee angle (hip → knee → ankle) at the deepest catch, just before the drive begins — how deep the squat is set.

80° – 100° (deep catch)

Interior knee angle (hip → knee → ankle) at the end of the leg drive — the moment the sled stops accelerating from leg force.

160° – 180° (near-full extension)

Deviation between the trunk line (hip → shoulder) and the rope line (sled → hand), mid-drive — whether force runs through the body's long axis.

0° – 15° deviation

Mark a window (start frame → end frame), count the pulls inside it; the tool reports pulls per minute.

Informational — pace vs. power trade-off

Interior knee angle (hip → knee → ankle), mid-pull — the planted stance held while pulling the rope hand over hand.

130° – 155° (planted stance)

Angle of the shoulder line (acromion → acromion) versus horizontal at the peak of an arm pull, viewed from the front — rotational dip of the pulling shoulder.

< 15° rotational dip

Interior elbow angle (shoulder → elbow → wrist) at the moment the pulling hand reaches its deepest position — how fully the stroke was finished.

30° – 50° (deeply flexed at peak draw)

Mark a window (start frame → end frame), count the pulls inside it; the tool reports pulls per minute.

Informational — sustainable hand-over-hand rhythm

Acute angle of the thigh vector (hip → knee) vs horizontal, on the loading-stance frame (feet planted, chest off the deck, just before the jump).

30° – 55° (hips loaded above the knee)

Acute angle of the trunk vector (hip → shoulder) vs horizontal, on the loading-stance frame.

25° – 50° above horizontal (torso pitched toward travel)

Acute angle of the global body vector (ankle → shoulder) vs horizontal, on the last frame before the toes leave the carpet.

25° – 40° (forward-biased launch line)

Included knee angle — thigh (hip → knee) then shank (knee → ankle) — on the last frame before the toes leave the carpet.

160° – 180° (full leg drive)

Included knee angle — thigh (hip → knee) then shank (knee → ankle) — on the initial-contact landing frame.

110° – 130° (a partial squat that absorbs the load)

Acute angle of the hip → ankle line vs vertical, on the initial-contact landing frame.

0° – 12° from vertical (hips stacked over the base)

Frontal-plane alignment of thigh (hip → knee) and shank (knee → ankle) on the landing frame, filmed from the front.

Knee tracks over the foot — hip-knee-ankle in a straight line

Mark a window (start frame → end frame), count the burpee broad-jump reps inside it; the tool reports reps per minute.

9–15 reps/min sustained over the 80 m

Included angle between thigh (hip → knee) and shank (knee → ankle) at the catch.

40° – 60° included angle

Torso line (shoulder → hip) vs. vertical at the catch frame.

10° – 30° forward of vertical

Δt between the legs starting to drive and the back starting to open.

Legs lead the back by > 50 ms

Δt between the back starting to open and the arms starting to break (elbows bending).

Back leads the arms by > 50 ms

Torso (shoulder → hip) vs. vertical at the finish, expressed as degrees past vertical.

5° – 20° past vertical (laid back)

Included angle between upper arm (shoulder → elbow) and forearm (elbow → handle) at the finish.

70° – 110° (good draw)

Angle of the chain (cage exit → handle) vs. horizontal at the finish.

0° – 5° from horizontal (near level)

Δt between the hands clearing the knees and the knees starting to break (bend) on the recovery.

Hands clear the knees by > 50 ms before the knees break

Mark a window (start frame → end frame), count the strokes inside it; the tool reports strokes per minute (SPM).

24–32 spm for the 1 km Hyrox row

Angle of the spine line (mid-pelvis → C7) versus vertical, viewed from behind.

Angle of the pelvis line (left → right iliac crest) versus horizontal, captured during left-leg stance, viewed from behind.

Acute angle of the trunk (hip → shoulder) vs vertical, at the bottom of the lunge.

5° – 15° forward of vertical

Interior angle hip → knee → ankle of the front leg, at the bottom of the lunge.

Knee ~90° (75°–110°) · Shin 0°–10° off vertical

Alignment of the front-leg thigh (hip → knee) and shank (knee → ankle), viewed from the front — inward collapse of the knee is valgus.

Knee tracking over the foot (minimal valgus)

At the bottom of the lunge, draw the front-foot → back-foot span, then the leg (hip → ankle).

Relative to leg length (× leg) — no calibration needed.

The change in trunk lean (vs vertical) between the bottom of the lunge and a few frames into the rise.

Δ ≤ 8° (hips and shoulders rise together)

Interior angle hip → knee → ankle at the top of the step, before the trailing foot swings through.

Hip + Knee both 170°–180° (full lockout)

Mark a window (start frame → end frame), count the lunge reps inside it; the tool reports reps per minute.

12–20 reps/min over the 100 m

Acute angle of the trunk vector (hip → shoulder) vs vertical, on the frame the ball first touches the hands.

0° – 10° from vertical

The vertical position of the hip crease relative to the top of the knee, at the bottom of the squat.

Hip below the knee line (PASS)

Angular deviation between the torso line (shoulder → hip) and the shin line (knee → ankle) at the bottom of the squat.

≈ 0° – 12° deviation (torso parallel to shin)

Alignment of the lead-leg thigh (hip → knee) and shank (knee → ankle) at the bottom of the squat, viewed from the front — inward collapse of the knee is valgus.

Knee tracking over the foot (minimal valgus)

Interior angle hip → knee → ankle on the frame the ball breaks contact with the fingertips.

170° – 180° (triple extension)

Interior angle hip → shoulder → elbow on the frame the ball leaves the fingertips.

140° – 160° (high and slightly forward)

Mark a window (start frame → end frame), count the wall-ball reps inside it; the tool reports reps per minute.

16–24 reps/min pacing the 100 reps