A periodized, science-backed hybrid training system engineered to master compromised running, peak your strength, and eliminate rookie race-day mistakes.
HYROX is not just running and not just lifting. It is the physiological art of running under severe localized muscular fatigue.
Lifting and running stimulate competing molecular pathways (mTOR for strength vs. AMPK for endurance). Our system separates heavy lower-body drive from aerobic mileage by 48–72 hours to prevent residual CNS burnout.
80% of running volume is kept strictly in Conversational Zone 2 to build capillary density and cardiac stroke volume. The remaining 20% targets lactate clearance threshold intervals (600m reps @ sub-5K pace).
Instead of forcing arbitrary 1RM spikes, we start at 100% of your working baseline (8–10 reps in Base) and progress smoothly to 6–8 reps in Build with clean +2.5kg gym plate increments.
Targeted compound movements (Barbell Romanian Deadlifts, Zercher Squats, Walking Lunges, and Farmer Carries) directly strengthen the exact postural and grip muscles demanded by the Sleds and Wall Balls.
Select a target finishing bracket to calculate your required 1km run pace, station time caps, and Roxzone transition budget.
Official division weights, movement standards, penalty rules, and YouTube coaching cues from Rich Ryan, Hunter McIntyre & Rox Lyfe.
Cue: Don't redline! Long hip hinge stroke. Keep cadence steady (38–42 SPM).
Cue: Low 45° angle, straight locked arms, short driving steps on toes.
Cue: Plant feet behind box line. Big backward hip drive before hand-over-hand pull.
Cue: Step-up technique saves ~30% heart rate compared to jumping up. Jump 1m rhythm.
Cue: Legs ➔ Core ➔ Arms. Controlled return (26–28 SPM). Recover breath.
Cue: Shoulders pinned back, short quick turnover steps, rhythmic diaphragmatic breathing.
Cue: Sandbag high on upper traps. Upright chest. Controlled knee kiss to turf.
Cue: Deep squat below parallel. Explode from hips, relax arms briefly at bottom.
Zero fluff. No confusing spreadsheets. Just crisp, high-density workout execution and instant logging.
Pick your start date (today or next Monday) and duration (4, 8, or 12 weeks). The app automatically snaps to your active day and countdown to race day.
Starts directly at 100% of your baseline working loads and rounds every exercise to practical 2.5kg gym plates so you spend time lifting, not doing math.
Dynamic Chart.js progression curve tracks your real logged strength and completed weekly running mileage instead of static theoretical lines.
Always enter your comfortable working weight for 8–10 reps (approx. RPE 7 to 7.5). The system is designed to build from your working capacity, dropping reps to 6–8 as weights increase across weeks.
Yes. When calibrating your program setup, select HOME SETUP to automatically adapt barbell bench to floor press, cable pulldowns to rear delt flys, and machine stations to dumbbell/kettlebell hybrid circuits.
Yes. HYROX Peak is engineered as a Progressive Web App (PWA). You can tap "Add to Home Screen" on iOS Safari or Android Chrome and access your full training program with zero internet connection in basement gyms.
Calibrate your baselines in under 60 seconds and start your periodized training today.