HYROX athlete mid-session

A HYROX coachthat pushes back.

It writes your plan, reads every session you do, and changes it when your body or your week does. Built on your data, not a template.

See how it coaches
14 free days, from the day you connectHYROX, running and hybridLives in Telegram, no app to installEU data, never sold, never trains AI

Two connections.Then it comes to you.

No dashboard to check, no app to learn. Your coach lives in the chat app you already have open.

CONNECTIONS

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Telegram
intervals.icu

INTERVALS.ICU SYNCS FROM

GarminCOROSPolarSuuntoWHOOPOuraStravaWahoo+

Connect Telegram and intervals.icu

Telegram is where it talks to you. intervals.icu is how it sees your training, whatever you record it on.

30 days synced

I can see you have been training. Few quick questions and I will build your week.

Go on then.

Your coach texts you first

It opens the conversation, asks a few questions, and builds your plan.

MACRO

12 wks out

Maastricht, sub 1:20

Base6 wk
Build · now4 wk
Peak2 wk

This week: 52km, 6 sessions

It holds the long game

Your race anchors a macro plan, base through peak. Every week is a step toward it, and it says something when you drift.

Your coach owns the plan.You show up and work.

The blocks, the sessions, and a straight read on every one of them. Your only job is the session in front of you.

Plan owner
Tone
DirectCollaborativeLow pressure

Both are yours to change, and you change them by saying so in the chat.

Kracey

@KraceyBot · Coach mode

Fresh this morning: TSB +12, RHR 38, HRV 69.
Today's session

EMOM 24 + sled finisher

  • Min 1 · 150m Ski, sub 1:30
  • Min 4 · 22 lunges @ 2x16kg
  • + 70m sled pull · 60m farmers @ 32kg
24 minPriming
Feeling good. Can I add a session this week?
Not this one. It is your last hard stimulus before the shakeout, and adding volume now buys you nothing on race day. Keep the ergs sub 1:30 and controlled.

Kracey · just now

Message

One week with your coach.

It shows up in the morning, reads what you did that evening, and moves the week when your life does.

Monday, 06:48

Sleep 6h10, HRV down 12 percent, RHR up 3. Hold today. Drop the last two intervals and keep the ergs honest.

Tuesday, 19:40

One to three got quicker while your heart rate climbed, then four gave it all back. You went out too fast.

6x800m · avgHR 171 · maxHR 182

lap 10.80km 2:52 3:35/kmHR 168
lap 20.80km 2:50 3:33/kmHR 172
lap 30.80km 2:49 3:31/kmHR 175
lap 40.80km 2:56 3:40/kmHR 176
and 2 more

HRz Z2 6 / Z3 11 / Z4 21 / Z5 4m, against your own configured zones.

It reads the splits, not the average.

Wednesday, 21:04

Tweaked my knee on the last rep. Sore, not sharp.
Running comes out of Thursday and Saturday, the ski and upper body stay. The block shifts forward, so you lose nothing. If it turns sharp, that is a physio call, not mine.

Sunday, 20:00

Week done: 52km, six sessions, two quality. First week where every easy run stayed easy. That is the win.
Google CalendarApple Calendar

And every session lands in a live calendar feed on your phone, so the week your coach just moved is the week already in your calendar.

Things you can just text it

My heart rate spiked on an easy run, why?I only have 45 minutes todayMove Thursday to FridayI am travelling next week, no gymHow should I pace Run 1?Was that session too hard?What do I eat before a big session?No sled at my gym, what instead?How is this block actually going?Give me this week
My heart rate spiked on an easy run, why?I only have 45 minutes todayMove Thursday to FridayI am travelling next week, no gymHow should I pace Run 1?Was that session too hard?What do I eat before a big session?No sled at my gym, what instead?How is this block actually going?Give me this week
My heart rate spiked on an easy run, why?I only have 45 minutes todayMove Thursday to FridayI am travelling next week, no gymHow should I pace Run 1?Was that session too hard?What do I eat before a big session?No sled at my gym, what instead?How is this block actually going?Give me this week
My heart rate spiked on an easy run, why?I only have 45 minutes todayMove Thursday to FridayI am travelling next week, no gymHow should I pace Run 1?Was that session too hard?What do I eat before a big session?No sled at my gym, what instead?How is this block actually going?Give me this week
HYROX athlete running with a heart rate strap

It remembers the whole athlete.

What matters stays, and it does not degrade as the months pile up. No re-explaining your knee, your gym or your race every few weeks. Get something wrong? Correct it in the chat and it sticks.

J

Jesse

What your coach knows, month nine

Your week

  • + Five sessions a week
  • + Trains before work
  • + Away one week a month

Where you came from

  • + Ten years of team sports
  • + First HYROX last winter
  • + Big engine, new to sleds

What you are chasing

  • + Sub 1:20 in Maastricht
  • + Even splits on all eight runs
  • + Last race: faded on the sled push

What you can train with

  • + Full gym with a SkiErg
  • + No sled at the home gym
  • + Runs outdoors year round

Your body and recovery

  • + Left knee, still watching it
  • + Deloads every fourth week
  • + Easy day after short sleep

How you fuel

  • + Vegetarian, high volume
  • + Skips breakfast before early sessions
  • + Race nutrition still untested
Knee is fine now, stop working around it
Noted. I have dropped the knee caveat and put the sled work back in from next week.
Niels Post, founder of Kracey

Built by someone who actually races this. Niels trains and races HYROX Pro on this exact engine, and every change reaches him before it reaches you.

2:45

Marathon

1:01:54

HYROX Pro singles

#10

Pro Doubles, World Champs

The full story, the methodology and the data pledge

AND ABOUT 60 GUIDES, WRITTEN BY HIM

The complete guide to all 8 HYROX stations

How to pace every run and station

Race week: the 7-day taper

Coming to your chat

Real humans, on tap.

Your AI coach handles the training. For the parts it deliberately will not do alone, a person steps in, and you will reach them from the same chat. Nothing extra to sign up for.

A human coach, when you want one

Ask for a human read on your block, or work with Niels directly. Your AI coach stays exactly where it is. A person just looks over its shoulder at the parts that matter most.

Emma of eatwithemma.ca

Emma, Certified Holistic Nutritionist

Meal plans and the everyday eating your AI coach deliberately never prescribes. It gives you training-side pointers, like getting good carbs in before a big session, and leaves the food side to someone who does it properly.

eatwithemma.ca

FUELLING GUIDES, REVIEWED BY EMMA

What to eat before, during and after your race

Race day nutrition: what to eat and when

Best breakfast before the gym

Not live yet. Anything clinical belongs with a doctor or a registered dietitian, and your coach will tell you so.

14 free days, starting when you connect.

If your coach cannot see your training yet, your free days have not started, because a coach that cannot see you is not coaching you.

  • Your coach starts the day it can see your training, not the day you sign up.
  • No card, no plan to pick, no commitment.
  • One coach, and you get all of it.
  • Cancel in two clicks, or just walk away before the days run out.
See what it costs after the free days

Before you connect anything

Your coach is ready.Connect and get your first week.

See how it works

We are here for one reason: to help you find your inner athlete.