Adaptive HYROX Training Plan

Train smarter for every sled push, every kilometre run

Notify Me When the Plan Drops

Daily-adapting workouts built by sports-science PhDs—launching soon.

Why an Adaptive HYROX Training Plan Wins

Static PDFs freeze the day you download them. Athletica’s engine rewrites tomorrow’s session the moment you smash today’s PB.

Auto-scales run pace & station loads when life happens

Syncs HRV & wearables for smarter recovery calls

Beginner ➜ Elite tracks in one algorithm, no extra cost

Built on real-world data from thousands of endurance athletes

HYROX Finish-Time & Pace Calculator

How Fast Will You Finish a HYROX?

What’s behind the number?

Your running engine
We start with your latest 5 km time – still the best proxy for sustainable speed.
Functional-station factor
Sleds, burpees and wall-balls slow everyone differently. Select the profile that fits your strengths.
Course reality check
We layer in average transition losses from thousands of HYROX results, so the prediction isn’t lab-perfect—it’s race-day real.

Ready to crush your next HYROX?

Plans go live in a few weeks – get early access and download a sample plan now.

Join the Waitlist

Choose Your Starting Volume

Track	Weekly Time	Perfect for…
Low	3 – 5 h	New to HYROX or time-crunched athlete
Mid	6 – 8 h	Chasing a sub-90 finish
High	9 – 12 h	Hunting an age-group podium

All tracks adapt automatically as your fitness (and schedule) change.
Beta testing starts mid-June—join the wait-list today.

Station Technique Mini-Guides

Master the movements that make or break your race, including:

Sled Push & Pull – body angle, rope management
Burpee Broad Jump – conserve energy over 80 reps
Farmers Carry – grip hacks for zero drops
Wall-Ball 101 – breathing & cycle-time tricks

What Equipment Do I Need?

You don’t need a HYROX gym or full sled turf to train like an athlete. These plans meet you where you are—with or without fancy gear.

Start with:

Resistance bands
Dumbbells
A step, box, or stairs
Open space for running or jumping

Then, if available:

Kettlebells, barbells, and sandbags
Rowers, ski ergs, and sleds
Access to turf or open gym floors

Every workout includes home-friendly options, scaling guidance, and movement demos. Whether you’re training solo in your garage or showing up weekly at a HYROX facility, Athletica builds a path from your current setup to race-day confidence.

Still Have Questions?

How long are the training plans?

Our HYROX plans adapt to your timeline. Whether your race is 6 weeks or 12 months away, Athletica builds a progressive, periodized plan that gets you there on time.
When you set your event or training goal date, the app maps backwards to deliver the right build, peak, and taper—automatically adjusting as you train.

Is this for first-timers or elite competitors?

Both.
Our engine adapts to your current fitness, available time, and station strengths. We can coach total HYROX rookies and sub-70-minute podium hopefuls. Select your athlete profile at onboarding and we’ll scale the intensity, volume, and skill progression to match.

Do I need a gym or specific equipment?

You’ll need access to:

Running space (outdoors or treadmill)
Functional stations: sleds, ski erg, rower, wall balls, etc.

We also provide substitution options where possible and will soon offer a HYROX Minimalist track for hybrid-gym athletes and remote setups.

How does the training adapt?

Athletica uses your completed workouts (pace, heart rate, RPE, etc.) to recalculate your recovery state, fitness level, and fatigue.
Your plan updates automatically after each session—so if life happens (travel, work, illness), the system adjusts, notifies you, and recalibrates your next sessions.

What makes this different from PDF plans?

PDFs freeze the day you download them. Athletica evolves.
Smash a 5 km time trial? The system rewrites your pacing and volume targets the same day.
Miss a sled workout? The app reshapes your microcycle to catch up without burnout.
This is coaching-grade periodization—automated and always current.

Can I try it before committing?

Yes. All plans include a free trial (no card required). You’ll get full access to the plan builder, daily workouts, performance feedback, and AI coach summaries.
You can cancel anytime—no pressure.

Can I use Athletica to coach HYROX athletes?

YES – Our coaching platform is free to use for HYROX coaches, and discounts are available on a per athlete basis.

Any other questions? Ask our AI Coach by clicking on the avatar in the bottom right of the screen.

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.

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