Getting Started with HYROX on Athletica: Setup, Tracking & Progress Guide

Ready to load your HYROX training plan in Athletica? If you’re still deciding whether a HYROX plan is right for you, first read our overview HYROX Training Plans and science-deep-dive Smarter HYROX Training: How Athletica Adapts to You.Already sold? Jump straight into the steps below and you’ll be race-ready in minutes.

1. Gather Your Essentials (5 min)

WhatWhyAthletica accountEvery plan starts with a 14-day free trial.Race date (or “no race yet”)Drives your taper and peak timing.Training time budgetBe honest—plans adapt but need a baseline.Basic gym accessBarbell or dumbbells, sled or prowler, rower/SkiErg, a 20 m running lane.

2. Pick the Right Plan Volume

VolumeWeekly SessionsBest ForLow3–4Just starting out or for endurance athletes layering on an existing planModerate5–6Balanced focus on run + strength with two rest/mobility days.High6–7HYROX-first athletes chasing age-group podiums.

You can upgrade or downgrade anytime; Athletica recalibrates automatically.

3. Load Your Calendar

Tip: Green = completed, Red = missed. Aim for 85 % green; Athletica will adjust loads and recovery based on what you actually finish.

4. Understand a Typical Week

DaySessionWhat to ExpectMonLower-body powerSled push / heavy squatsTueRun intervals800 m reps at threshold paceWedMobility + recovery30 min easy jog + stretchThuUpper-body pullSkiErg sets + row circuitSatHYROX simulation1 km run → station chain × 8SunRecoveryEasy ride + mobility

Open any session card to see warm-up, working sets, coaching cues, and 3-min video demos for new movements.

5. Track Strength & Hybrid Sessions

• Strength only – use Garmin’s Strength mode or log sets/reps/RPE in the app comment box.
• Run + station workouts – on Garmin, choose Multisport and record heart rate throughout the full workout. No need to record laps or start/stop.

6. Let the AI Coach Adapt the Plan

Data You ProvideHow Athletica RespondsSession RPE + completionAdjusts next week’s load or recovery.Logged weights/repsAthletica reads your totals and takes notes.Missed sessionsRe-balances load so you stay on track towards your goals.

7. Common Questions

Q 1: I don’t know my 1RM (1-repetition max; the highest load you can lift once)—do I have to test it?No. Use an RPE of 7/10 for the prescribed reps; the plan converts that to an estimated 1RM and refines it over time.

Q 2: My gym lacks sleds—what now?Watch Coach MJ’s Video Instruction for alternative options.

Q 3: Can I combine HYROX with marathon prep?Yes – select Low Volume Hyrox and declare your key weekly running days in Daily Availability (i.e., Tues, Thurs, Sun).

8. Your Next Moves

• Start your free trial and load a HYROX plan.Watch the New to HYROX demo video linked in your first workout.Introduce yourself in the forum—share goals, ask questions, get feedback.After Week 1, check your AI Coach summary and adjust volume if needed.

Ready?Choose Your Plan and see why smarter, adaptive training beats guesswork every time. Welcome to the HYROX squad!

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Legal & Trademark Notice

HYROX® is a registered trademark of Upsolut Sports GmbH. Athletica Inc. is not endorsed by or affiliated with HYROX. Race names are used solely for descriptive and comparative purposes.