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

by | May 30, 2025 | HYROX

Athlete driving a sled – HYROX training plan demo

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)

What Why
Athletica account Every plan starts with a 14-day free trial.
Race date (or “no race yet”) Drives your taper and peak timing.
Training time budget Be honest—plans adapt but need a baseline.
Basic gym access Barbell or dumbbells, sled or prowler, rower/SkiErg, a 20 m running lane.
Selecting HYROX and training volume inside Athletica’s app

2. Pick the Right Plan Volume

Volume Weekly Sessions Best For
Low 3–4 Just starting out or for endurance athletes layering on an existing plan
Moderate 5–6 Balanced focus on run + strength with two rest/mobility days.
High 6–7 HYROX-first athletes chasing age-group podiums.

You can upgrade or downgrade anytime; Athletica recalibrates automatically.

Selecting a HYROX race goal in Athletica's plan setup

3. Load Your Calendar

      1. Log in => Settings => Training => About You => Choose “HYROX”
      2. Enter your race date and weekly training hours.
      3. Click Generate Plan – your first week appears instantly.

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

Sample HYROX training week in Athletica calendar view

4. Understand a Typical Week

Day Session What to Expect
Mon Lower-body power Sled push / heavy squats
Tue Run intervals 800 m reps at threshold pace
Wed Mobility + recovery 30 min easy jog + stretch
Thu Upper-body pull SkiErg sets + row circuit
Sat HYROX simulation 1 km run → station chain × 8
Sun Recovery Easy ride + mobility

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

Athletica coach demonstrating correct burpee broad jump

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.

hyrox heart rate trace

6. Let the AI Coach Adapt the Plan

Data You Provide How Athletica Responds
Session RPE + completion Adjusts next week’s load or recovery.
Logged weights/reps Athletica reads your totals and takes notes.
Missed sessions Re-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!

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.