HYROX training · Adaptive S&C
Composite Athlete programs both halves of the race - the eight functional stations off your real maxes, the eight kilometers off your race pace - and drills the compromised running in between. Adaptive from every session you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
HYROX · Build phase
4 × 25 m · heavy sled · felt strong
Pace off your 5K · straight off the sled
Pace engine
Post a faster 1K and every compromised-run target re-anchors to it. Loads on the stations track your logged maxes.
The race
A 1 km run before every station, sixteen efforts back to back. Your program is built around this structure - not a generic circuit with the names swapped in.
SkiErg
+ 1 km run
Sled Push
+ 1 km run
Sled Pull
+ 1 km run
Burpee Broad Jumps
+ 1 km run
Rowing
+ 1 km run
Farmers Carry
+ 1 km run
Sandbag Lunges
+ 1 km run
Wall Balls
+ 1 km run
Training guides
Coach-written guides with the actual numbers - standards, loads, pacing, and session prescriptions. No fluff, no locked content.
The complete guide
The Complete HYROX Training Guide: Stations, Standards, and a 12-Week Plan
Every station, weight, and standard - plus the 12-week HYROX training plan structure that builds the engine, the strength, and the compromised running.
18 min read · updated 2026-07-19
Station technique
Training & programming
Race-day strategy
How we program it
Eight kilometers, run fatigued between stations. Training paces derive from your recent 5K or 1K time-trial, then the plan drills compromised running - intervals off the erg and the sled - so race-day pace survives the fatigue.
Sled, farmers carry, wall ball, lunges - prescribed as a percentage of your actual numbers, not a generic RX. Log a heavier carry or a faster row and the ledger moves; the next block re-anchors to it.
HYROX is the interference problem in a single race: heavy functional work and high running volume fighting each other. The engine sequences them so both progress toward the start line instead of cannibalizing each other.
Log each session honestly - done, modified, or missed. The next block responds to the real week, not the one the plan imagined. Flag pain and it deloads and alerts your coach rather than pushing through.
Start today
Free is a real program for your division and date. Pro adds the adaptive engine - station loads as a percentage of your maxes, runs paced off your race, regenerated from every session - plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.