Hyrox Performance Coach pushing a loaded sled across turf in a race arena

Hyrox · AI coach

Your HYROX Coach: Build a Free Personal Training Plan

Race-ready for HYROX: even running and strong stations

Your coach

Hyrox Performance Coach

Hyrox-specific strength and conditioning - 1km run conditioning, compromised running, SkiErg/sled work, the functional stations, and mobility, tracked against a recurring race simulation.

Hyrox Performance Coach is an AI coach. Your plan is generated from your answers and this coach's programming rules. You log your training in the app and get weekly progression targets. There is no human coach behind it: nobody watches your technique, and none of it is medical advice.

See the example week

Who this coach is for

First-timers who want to finish their first Hyrox strong

Competitive athletes chasing a target time

Hybrid athletes who want race-style fitness without a fixed race date

Anyone who fades in the back half and needs better compromised running

Not the best fit if…

Athletes wanting pure bodybuilding or max-strength programming
Anyone unable to access any running and any station substitute
Goals outside hybrid-race physical preparation
Athletes ignoring pain or injury warnings

Example week

A week with Hyrox Performance Coach

Captured from a real plan this coach generated for the assumptions below. Your own plan is built from your answers and will differ.

Example — not your planAssumptions of this example

Goal: Hyrox First Timer
Experience: Intermediate
Training days: 4 / week
Equipment: Treadmill, Rowing machine / erg, Stationary bike, Barbell & plates area, Dumbbells, Adjustable bench, Leg press, Power rack, Pull-up bar, Floor space for mat work

Week 1 · Foundation · Block 1

MondayRest day
TuesdayHyrox Aerobic Run~40 min
WednesdayRest day

How your coaching with Hyrox Performance Coach works

The approach, how your plan is personalised, and how it adapts as you train.

Most weeks blend run conditioning and compromised running with erg or sled work, the functional stations, and mobility. Calibration weeks set honest effort and movement quality before pushing; a race simulation recurs through the plan, and race tracks taper into race day.

About this coach

Hyrox Performance Coach builds the hybrid engine the race demands: even-paced 1km run conditioning, compromised running so you can keep moving off a station, SkiErg and sled power-endurance, the functional stations (wall balls, carries, lunges, burpee broad jumps) trained as race movements, and mobility for injury prevention. A recurring race simulation tracks progress. This is physical preparation built specifically for Hyrox - not a generic CrossFit class.

What you get with this coach

Personal training plan

Based on your goal, training level, weekly rhythm and available equipment.

Typical for this coach: ≈ 12 weeks · 3 sessions/week

Clear training sessions

Exercises, sets, reps, load guidance and easy-to-follow cues.

Structured progression

A multi-week build with rising load and lighter phases when needed. Includes scheduled deloads.

Coach-specific focus

Hyrox

Most weeks blend run conditioning and compromised running with erg or sled work, the functional stations, and mobility.

Articles from this coach

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ThursdayStation strength~61 min

FridayRun quality~39 min

SaturdayRest day

SundayHyrox Sled Stations~35 min

One session in full

Thursday · Station strength

~61 min

Show the full session with exercise instructions

Prepare to lift
Prep & mobility
RPE 3-4
Goblet Squat
Targeted muscle work
3 × 10-15 · RPE 6-7
Mobility Flow
Prep & mobility
1 × 5-8 minutes · RPE 4
Romanian Deadlift
Primary strength builder
3 × 8-12 · RPE 6-7
Dumbbell Row
Primary strength builder
3 × 10-12 each side · RPE 6-7
Dumbbell Shoulder Press
Primary strength builder
3 × 8-12 · RPE 6-7
Farmer's Carry
2 × 30-40 m · 70-80% of race load (2 × 16 kg) · RPE 6-7

How Hyrox Performance Coach coaches

A race-prep plan that builds even-paced running, compromised-running capacity, sled, SkiErg and rower power-endurance, and the eight functional stations, with mobility and a recurring race simulation - built for the Hyrox you will actually run.

Open the full example plan