A HYROX training planthat changes with your week.
Your coach lives in Telegram. It programmes your block around your race date, reads every session you log, and rewrites the week when the week does not go to plan.
Two connections.Then it starts talking.
No app to install and no dashboard to keep up with. Your coach is a chat that already knows what you did this morning.
Connect two things
Telegram, because that is where your coach lives, and intervals.icu, because that is how it sees your training. intervals.icu syncs from Garmin, COROS, Polar, Suunto, Wahoo, WHOOP, Oura and Strava, so whatever you already record on gets through. Nothing to install.
Say what you are racing
Your race and its date, the days you can actually train, the kit you can reach, your benchmarks, and anything it has to work around. It treats what you give it as fact and only asks about the gaps.
It starts the conversation
A readiness read when your sleep syncs, a session read minutes after a workout lands, a wrap in the evening, and on Monday the one pattern from your last eight weeks that you would not have spotted yourself.
Your 14 free days start at step one, when your coach can actually see your training.
It knows the race,not just the training.
Plenty of plans know the word HYROX. This one is built on the demands: eight runs, eight stations, and a roxzone that quietly decides how your day ends.
All eight stations, and where they break
Wall-ball cadence, farmers grip endurance and lunge turnover are what go at the back end of a race, so they get trained for the back end rather than for the first ten minutes.
Compromised running
The defining HYROX adaptation, trained directly off station work instead of always fresh, because running on fresh legs is the one thing you never do on race day.
The roxzone, counted as time
Every transition is time won or lost, and your finish time includes all of it. Your coach treats the roxzone as part of the race, because the clock does.
Pacing, starting with run 1
Over-running the first kilometre is the classic way to pay for it at the back end of the race. Your targets come from what you can hold across eight runs, not from what you can hold across one.
Which of the three demands limits you
Aerobic power, muscular endurance and recovery rate. Which one is actually holding you back is what decides the point of your block, and it is not the same answer for a runner and a lifter.
Your own zones, not an age formula
It judges heart rate against the zones you configured in intervals.icu, and when your efforts contradict them it tells you your zones look miscalibrated rather than quietly trusting the chart over you.
Splits that add up.
A HYROX finish is the eight runs plus the eight stations plus the roxzone, and nothing else. When your coach names target splits, they have to total the time you are chasing.
The sum is checked before you see it
A plausible sub-50 whose splits actually total 54:00 is worse than no target at all. That is the exact failure every language model has with numbers, so it is fixed in code rather than in a prompt: the splits reconcile to five seconds, or they do not reach you.
Paste your race, it reads the splits
Copy either view from the official results, the Workout Summary or the Race Replay, into the chat. Your coach parses all eight run legs, all eight station splits and your roxzone, then checks the arithmetic against your reported total, so a mis-read split gets caught instead of quietly becoming your baseline.
A season, a week, a session.All three, and no invented precision.
Your race date sets the season. The detail arrives a week or two at a time, because that is the only honest way to write a session you have not trained towards yet.
The season
Phases with a stated intent, built back from your A-race. When the race moves or an injury lands, it rewrites the season from today forward and never touches the weeks you already trained.
The next week or two
Individual sessions are written a week or two ahead and appended. Your current week and your history stay exactly as they are, and the plan renews on its own rather than running dry.
The session in front of you
Move it, swap it, skip it, shorten it or make it harder, just by saying so. If your coach disagrees it gets one short reason, then it makes the change anyway. Your calendar feed catches up within about fifteen minutes.
What it will not do is hand you twenty weeks of individual sessions on day one. Ask it to plan every session through a race in March and it will tell you plainly that it does not work that way.
The methodology is not borrowed. Niels races HYROX Pro on this exact coach, and every change to it reaches him a long time before it reaches you.
1:01:54
HYROX Pro singles
#10
Pro Doubles, World Champs
2:45
Marathon
RACE GUIDES FROM THE BLOG
14 free days, and the clock starts when you connect.
Not the day you sign up. If your coach cannot see your training yet, none of your free days have been spent, because a coach that cannot see you is not coaching you.
- 14 free days that start when your coach can see your training, not the day you sign up.
- No card for the free days, so there is nothing to cancel if you walk away.
- One coach and one subscription. No tier to choose, no add-on, no upsell waiting.
- Monthly or yearly, and cancel in two clicks from the billing portal.
HYROX questions, answered straight
Your coach is ready.Connect and get your first week.
We are here for one reason: to help you find your inner athlete.