Free tool
Hybrid Score calculator
Your lifts and your running as one number, graded with the same standards and formulas the hybridAF app uses.
Hybrid Score
Add a lift and a run. The score needs both halves, because that is the point of it.
Strength
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Add a lift
Engine
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Add a race or a watch reading
In the app this number is measured from what you log and sync, keeps moving as you train, and falls when you stop. The score is free.
Download on the App StoreWorked out from numbers you typed, with the app’s own standards and formulas. A training metric, not a health assessment.
The math runs in your browser. Nothing you type is sent or saved. A shared link carries only the score and its two halves.
01
What the Hybrid Score is
Two halves, one number. The Strength Index grades your barbell lifts against your bodyweight. The Engine Index grades your VO2max against your age and sex. Both land on the same ladder, so a number means the same standing whichever half it came from: untrained scores 20, novice 40, intermediate 60, advanced 80 and elite 95.
The halves combine with a harmonic mean, which is pulled toward the weaker one. Strength 74 and engine 50 average 62, but the Hybrid Score is 60 (Gladiator I). Being very good at half of it does not carry you. That is the whole idea.
It is a training metric for people who lift and run and do not want to pick one. The science page shows the research under each half and says plainly which parts are our design.
02
How the calculator works
Strength
Each lift becomes an estimated one-rep max with the Epley formula, weight × (1 + reps ÷ 30), from sets of 1 to 12 reps.1,2 Above 12 reps the estimate drifts too far, so, as in the app, the weight itself counts instead. The estimate is divided by your bodyweight and graded against sex-specific standards drawn from large competition datasets.3,4,5 The Strength Index is the mean of the lifts you enter.
Without a bodyweight, each lift is graded on absolute kilos instead, which ignores body size. A lift far above any plausible standard (a squat over 3.5× bodyweight, say) is treated as a typo and left out, the same guard the app uses on logged sets.
Engine
A race time becomes a VO2max with Daniels and Gilbert’s VDOT: the oxygen cost of the pace you held, divided by the share of VO2max a runner can sustain for that long.10 Add the race’s average heart rate and it can confirm the effort was all-out; without it, the race counts as at least that fit. A watch VO2max counts as one more estimate, weighted by its published error.18,19 The VO2max is graded against your age and sex.9 The VO2max calculator shows every step, and takes a steady run with heart rate or bike power too.
With no run and no watch reading, a HYROX finish time grades the engine on five bands. This is our choice and the roughest signal the app uses, so it never overrides a VO2max.
| HYROX finish | Engine Index |
|---|---|
| Under 60 min | 88 |
| 60 to 75 min | 72 |
| 75 to 90 min | 56 |
| 90 to 110 min | 40 |
| Over 110 min | 26 |
Putting them together
Hybrid Score = 2 × strength × engine ÷ (strength + engine), rounded. With 74 and 50 that is 59.7, so 60. The same formula says where the number moves: one more point on a half is worth 2 × the other half² ÷ (strength + engine)². Here a point of engine is worth 0.71 and a point of strength 0.33, so the engine is the better hour. That is arithmetic on the formula, not a promise about how fast you will improve.
Our design choice, stated plainly. No published instrument validates a harmonic mean of strength and engine. The halves are graded against research; the way we combine them is our judgment, and the science page explains why.
03
Strength standards for your bodyweight
The cut points each lift is graded against, as estimated one-rep max divided by bodyweight. Each sits on the shared ladder: untrained 20, novice 40, intermediate 60, advanced 80, elite 95, with the score interpolated in between and capped at 100.
| Level | Squat | Bench | Deadlift | Press |
|---|---|---|---|---|
| Untrained | 0.5× | 0.4× | 0.75× | 0.2× |
| Novice | 1× | 0.75× | 1.25× | 0.45× |
| Intermediate | 1.5× | 1.1× | 1.75× | 0.7× |
| Advanced | 2× | 1.5× | 2.25× | 0.95× |
| Elite | 2.5× | 2× | 3× | 1.2× |
| Level | Squat | Bench | Deadlift | Press |
|---|---|---|---|---|
| Untrained | 0.3× | 0.2× | 0.5× | 0.1× |
| Novice | 0.7× | 0.4× | 0.9× | 0.25× |
| Intermediate | 1.1× | 0.65× | 1.3× | 0.4× |
| Advanced | 1.5× | 0.9× | 1.7× | 0.6× |
| Elite | 1.9× | 1.2× | 2.3× | 0.8× |
Without a bodyweight the same five levels are absolute: for men, a 100 kg squat, 70 kg bench and 125 kg deadlift is intermediate; for women, 55, 32 and 70 kg. Ratio scaling slightly favours lighter lifters, a trade-off we chose for legibility. The cut points are approximate on purpose. Read them as bands, not verdicts.
04
The ranks
Six ranks, each split into three divisions (III, II, I) so progress shows. The standings are rough and will be recalibrated as real athlete data comes in.
| Rank | Score | Standing | What it means |
|---|---|---|---|
| Initiate | 0 to 34 | Starting out | Baseline set. Every session from here builds the engine. |
| Warrior | 35 to 49 | About top 65% | The habit is forming: both strength and cardio waking up. |
| Gladiator | 50 to 64 | About top 45% | Solidly fit. Competent in both pillars, not yet specialised. |
| Champion | 65 to 77 | About top 25% | Above average in both: you train with real intent. |
| Demigod | 78 to 91 | About top 10% | Strong AND conditioned. Very few people train both this hard. |
| Titan | 92+ | About top 3% | Rarefied air: genuinely elite hybrid capacity. |
05
Questions
What is a good Hybrid Score?
It is graded 0 to 100 on six ranks. Gladiator starts at 50, which the app reads as competent in both halves, roughly the top 45 percent. Champion starts at 65, Demigod at 78 and Titan at 92. The percentiles are rough, and they will be recalibrated as real athlete data comes in. Because of how the halves combine, you only reach the top ranks by being strong and fit at the same time.
Why a harmonic mean instead of an average?
An average lets one strong half hide a weak one. The harmonic mean, 2 × strength × engine ÷ (strength + engine), is pulled toward the lower half. With strength 74 and engine 50 the plain average is 62, the Hybrid Score is 60. It also means a point on the weaker half moves the score more: here one more engine point is worth 0.71, one more strength point 0.33. The harmonic mean is our design choice, and the science page says so.
How do I calculate my one-rep max?
Take a hard set of 1 to 12 reps and use the Epley formula: weight × (1 + reps ÷ 30). 100 kg for 5 reps works out to about 116.7 kg. Validation studies find it holds well at low reps and drifts high past about six, which is why the calculator and the app only use sets of 12 or fewer.
What is a good squat, bench and deadlift for my bodyweight?
On the standards this calculator and the app grade against, intermediate for men is a 1.5× bodyweight squat, 1.1× bench and 1.75× deadlift. For women it is 1.1×, 0.65× and 1.3×. The full table, untrained to elite, is on this page.
Is this the same number the hybridAF app gives?
The math is the same code: the same standards, the same 1RM and VO2max methods, the same harmonic mean and ranks. The difference is where the numbers come from. Here you type them once. In the app they come from the lifts you log and the runs and readings you sync, they keep updating, and the score falls when you stop training. The app also starts new accounts with an estimate from their experience level; the calculator waits until both halves are real.
Do I need to race HYROX to use it?
No. A race time or a watch VO2max grades the engine, and that is what most people use. A HYROX finish time is there for people who have one and nothing else, and it counts only then, because it is the roughest of the three.
How accurate is it?
It is a training metric graded against published population standards, not a lab test or a health assessment. The 1RM estimate is typically within about 5 percent at low reps. The VO2max from a single race carries a range of about 5 to 6 ml/kg/min. The standards themselves are approximate bands, and they will be recalibrated as real athlete data comes in.
Or let the app keep it honest.
hybridAF works your Hybrid Score out from the lifts you log and the runs and readings it syncs, keeps it current as you train, and lets it fall when you stop. It also tells you which half to train next. The score is free.