What exactly does ATHX score?

Three workouts, each on its own: a 20-minute maximal barbell block, a capped endurance test, and MetCon X — a station chipper against a 25-minute cap. The season decides the lifts, the test and the stations, and your plan follows the season you compete in.

Do I need a competition date?

No. With one, your block is periodised to it and ends in a taper. Without one, you get rolling blocks with benchmark weeks — the same training, without a race to point it at.

Which category should I pick?

Category is a load axis, not a level. It sets the weights and standards your MetCon X sessions are written to — pick the one you intend to enter and your sessions use its published figures.

Can I train for ATHX on two days a week?

Yes. Two days is its own week contract, not a trimmed four-day split: the strength and MetCon work share a session, and the stations are covered across a two-week window.

Is the example week real?

Yes — it is one week from a four-day block the plan generator actually produced, including the session lengths. Your own week differs because it is built from your answers.

What equipment do I need?

A barbell for the tested lifts, plus as much of the station kit as you can get — dumbbells, a box, a sandbag and an erg. Missing pieces are substituted and the session says so.

How is ATHX training different from HYROX training?

They are not the same sport and the plans do not overlap much. HYROX is one continuous race of eight runs against eight fixed stations, so its plan is built around compromised running and sled work. ATHX scores three separate workouts, one of which is a maximal barbell test — a stimulus hybrid racing never asks for. Training for one does not prepare you for the other.

Do I need extra classic strength training on top?

No. The barbell work IS the plan's strength training, at the low reps the Strength workout tests, so adding a separate hypertrophy programme on the same days mostly costs you recovery. If you want more size, say so when you set the plan up and the strength days carry more volume instead.

How much endurance work does an ATHX plan contain?

At least one engine session every week, and two when you name endurance as your weakest area. The pacing follows the capped test — distance you can repeat rather than a fast first leg — which is why the sessions are threshold and aerobic work rather than all-out intervals.

Is the plan suitable for ATHX Pairs?

Yes. Format and category are inputs: Pairs offers Lite, ATHX and Pro, Individual offers ATHX and Pro, and your sessions are written to the loads and standards of the one you pick. What a plan cannot do is train your partner — each of you builds your own.

How long should I prepare for ATHX?

Up to sixteen weeks when you have a date, which is base, build, specific work and a taper. With less time the block shortens honestly rather than compressing: eight weeks sharpens the three tests, four weeks rehearses them.

Can I combine ATHX training with building muscle?

Partly, and the honest answer is that they pull in different directions: the heavy low-rep work and the engine sessions leave less room for the volume hypertrophy wants. A plan can lean one way — more strength volume, less engine — but it will not maximise both at once, and it says which it is doing.

Yes, GetMyCoach is free during early access.

ATHX training plan

Your ATHX training plan, built by your own coach

ATHX scores three workouts separately — maximal barbell strength, a capped endurance test and the MetCon X chipper. Your plan trains them as three qualities, on the days you have, with benchmark weeks that measure each one.

Three scored workouts, trained as three qualities — never a HYROX plan with a new name.

Create your ATHX plan free See a sample plan

Free in early access · Your full plan before you create an account · Adjust it anytime

GetMyCoach is not affiliated with or endorsed by ATHX Games / European Fitness League. “ATHX” is used here only to describe the competition format this plan prepares for.

Your coach

ATHX Coach

Your coach for strength, engine and MetCon — scored separately, trained separately

Maximal strengthEngineMetCon XBenchmark weeks

Plan length: Rolling blocks, or up to 16 weeks to your event
Sessions per week: 2–5 sessions
Per session: 28–55 minutes
Equipment: Barbell plus as much station kit as you have — swaps are named

“I train your three scored workouts on their own terms: barbell work that is actually heavy, an engine paced for the capped test, and MetCon on the real stations — with benchmark weeks so we measure instead of assume.”

Why ATHX trains differently

The Strength workout is a maximal barbell test — a heavy press, a heavy squat, a heavy deadlift inside 20 minutes. Nothing in hybrid racing asks for that, and you do not get it from doing more conditioning.

The Endurance test is capped and scored on how far you get, and MetCon X is a chipper through the season's stations at published loads. Train all three as one blurry "hybrid" session and you get average at each.

What your first week could look like

MondayThreshold

Engine intervals

54 min

4 × (1000 m run / 1000 m row) straight through, at an effort you could hold for the full test — the change-over is part of what is scored, so you rehearse it here.

TuesdayHeavy

Barbell strength

54 min

Back squat, overhead press and deadlift at 3–5 reps, RPE 6–7, plus pull-ups and lunges — the lifts the Strength workout tests, trained heavy.

ThursdayRepeatable

Engine repeats

45 min

The second engine session, because endurance was named as the weakest area. Name strength or MetCon instead and this day changes.

SaturdayFor time

MetCon X

28 min

The season's chipper at a scale you can finish: SkiErg, dumbbell ground-to-overhead, sandbag carry, box jump over, front-rack lunge, burpee broad jump, SkiErg.

Build my own plan

What your plan looks like in the app

Every session comes with coach guidance — and your progress gets logged, not guessed.

app.getmycoach.ch

The GetMyCoach app on a phone showing a training week with its planned sessions

app.getmycoach.ch

A coach tip in the GetMyCoach app recommending today's weight while logging a set

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Track

Preparing for an event, or ATHX fitness without one

Event date

Sizes the block and times the taper

Category & format

Sets the loads and standards your sessions are written to

Weakest area

Strength, endurance or MetCon — it earns the extra session

Training days

2, 3, 4 or 5 — each has its own week contract

Experience

Strength and conditioning asked separately, because they differ

Equipment

Barbell, dumbbells, box, sandbag, erg — swaps are named

Known lifts

Optional; without them your first block calibrates from your logs

Your coach tells you why you're training something

Why this session?

The Endurance test alternates running and rowing against a cap, and the change-over is part of it. So today is four straight run–row legs at an effort you could hold for the whole test — distance first, pace later. The score is total metres, and metres come from an effort you can repeat, not from a fast first leg.

Who this plan is for

First ATHX entry

Build the barbell strength and the engine the three tests actually measure, before the day.

Chasing a placing

Find the scored area that is holding you back and give it the extra session.

No event booked

Train ATHX-style fitness in rolling blocks, with benchmarks instead of a race date.

Strong but no engine

Keep the barbell work heavy while the endurance and MetCon sides catch up.

Your plan in 3 minutes

1
Pick your goal
Tell your coach what you're training for.
2
Set your level & week
Your experience, available days and equipment.
3
Preview your plan
See your first weeks day by day — no account needed until you start.
4
Train & log
Follow the sessions and log what you actually did.
5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.

What this plan covers

Maximal strength

Heavy work on the season's tested lifts — pressing, squatting and pulling at low reps.

Engine for the cap

Threshold and aerobic work paced for a test scored on distance, not on one fast leg.

The real stations

MetCon sessions on the season's own stations at your category's published loads.

Benchmark weeks

The three tests in competition order, so the next block is built from your numbers.

Named substitutions

Missing kit is swapped and said out loud — and the tested barbell lifts are never faked.

Periodised, or rolling

A date gives you base, build, specific and a taper; no date gives you rolling blocks.

Frequently asked questions

What exactly does ATHX score?: Three workouts, each on its own: a 20-minute maximal barbell block, a capped endurance test, and MetCon X — a station chipper against a 25-minute cap. The season decides the lifts, the test and the stations, and your plan follows the season you compete in.
Do I need a competition date?: No. With one, your block is periodised to it and ends in a taper. Without one, you get rolling blocks with benchmark weeks — the same training, without a race to point it at.
Which category should I pick?: Category is a load axis, not a level. It sets the weights and standards your MetCon X sessions are written to — pick the one you intend to enter and your sessions use its published figures.
Can I train for ATHX on two days a week?: Yes. Two days is its own week contract, not a trimmed four-day split: the strength and MetCon work share a session, and the stations are covered across a two-week window.
Is the example week real?: Yes — it is one week from a four-day block the plan generator actually produced, including the session lengths. Your own week differs because it is built from your answers.
What equipment do I need?: A barbell for the tested lifts, plus as much of the station kit as you can get — dumbbells, a box, a sandbag and an erg. Missing pieces are substituted and the session says so.
How is ATHX training different from HYROX training?: They are not the same sport and the plans do not overlap much. HYROX is one continuous race of eight runs against eight fixed stations, so its plan is built around compromised running and sled work. ATHX scores three separate workouts, one of which is a maximal barbell test — a stimulus hybrid racing never asks for. Training for one does not prepare you for the other.
Do I need extra classic strength training on top?: No. The barbell work IS the plan's strength training, at the low reps the Strength workout tests, so adding a separate hypertrophy programme on the same days mostly costs you recovery. If you want more size, say so when you set the plan up and the strength days carry more volume instead.
How much endurance work does an ATHX plan contain?: At least one engine session every week, and two when you name endurance as your weakest area. The pacing follows the capped test — distance you can repeat rather than a fast first leg — which is why the sessions are threshold and aerobic work rather than all-out intervals.
Is the plan suitable for ATHX Pairs?: Yes. Format and category are inputs: Pairs offers Lite, ATHX and Pro, Individual offers ATHX and Pro, and your sessions are written to the loads and standards of the one you pick. What a plan cannot do is train your partner — each of you builds your own.
How long should I prepare for ATHX?: Up to sixteen weeks when you have a date, which is base, build, specific work and a taper. With less time the block shortens honestly rather than compressing: eight weeks sharpens the three tests, four weeks rehearses them.
Can I combine ATHX training with building muscle?: Partly, and the honest answer is that they pull in different directions: the heavy low-rep work and the engine sessions leave less room for the volume hypertrophy wants. A plan can lean one way — more strength volume, less engine — but it will not maximise both at once, and it says which it is doing.
Is it free?: Yes, GetMyCoach is free during early access.

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