Is an AI HYROX coach as good as a personal trainer?

For the daily work it does more of it: every session read soon after it syncs, the plan changed the same day, and an answer when you message at ten at night. What it cannot do is watch you move, so for sled technique or your wall-ball squat, film yourself or ask a coach at your gym.

Is this a HYROX training plan or a chatbot?

The plan is real and your coach keeps it current: the season, the week, every session, and a calendar feed you can subscribe to. What you do not get is a file to download, because a downloaded plan cannot see the session you did this morning.

How far out from my race should I start?

As far out as you can, though it works from wherever you are. A long run-in gets full phases with a stated intent, and a short one gets the best block the time allows plus an honest word about what is realistic. If your race moves, the season is rewritten from today forward.

My gym has no sled. Can I still train for HYROX?

Yes. Tell your coach what you can reach, at home and at your gym, and it programmes the stimulus around what is there. It will not keep prescribing a station you have said you cannot do.

Can it get me to a target finish time?

It can first tell you whether the target is real. Target splits across the eight runs, the eight stations and the roxzone have to add up, and the sum is checked in code before it reaches you. If the time you want does not match the running you are doing, you hear that before a plan is built on it.

Can I paste my last race result?

Yes. Paste your race summary into the chat. Your coach reads the eight run legs, the eight station splits and the Roxzone, checks them against your finish time to within 15 seconds, and starts from where your race actually went.

I am doing my first HYROX. Is this too advanced?

No. A first finish and a podium chase are the same job: read where you are from the sessions you log and build from there. Nothing here is an elite block with the weights turned down.

You need something that records your training and reaches intervals.icu, a free training-data platform. It syncs from Garmin, COROS, Polar, Suunto, Wahoo, WHOOP, Oura and Strava, so most watches and rings already qualify. Your coach only reads from it and never writes anything back.

Two HYROX athletes running the course at HYROX Cologne 2025

Kracey · HYROX

The HYROX coach forthe run after the sled.

Most plans train HYROX running like a 10K. Your coach in Telegram trains the eight runs you do on legs the stations have emptied.

Get your coach See how it trains HYROX

14 free days, no card
Stations, roxzone, compromised running
Privacy-first, EU hosted

Where HYROX training goes wrong, caught as it happens.

Legs gone on the third run, wall balls broken at 60, no sled, a race sim eight days out. Your coach catches each one.

synced 18:42

Your runs off the sled slowed every round, 4:58 to 5:21, while your heart rate held. That is legs, not lungs. More sled-to-run work next week.

Your runs fade after the stations

Your coach reads it from your lap splits against your own heart-rate zones, works out whether it is legs or lungs, and puts the fix into next week.

My wall balls fell apart after 60 again.

Then they stop opening the session. From Thursday they come after a 1km run, in sets of 25, on tired legs like race day.

Wall balls that break at 60

The farmers carry, the lunges and the wall balls come last in a race, so they get trained late in a session, on legs that are already tired.

The sled at my gym is out all week.

Thursday's pushes become a weighted hill walk and the pulls a heavy rope pull. Same stimulus, different kit.

The kit is not there

No sled, a late shift, a work trip: say it once and the week is rewritten from today, with the same stimulus on the kit you have.

Can I do a full race sim on Saturday? Eight days out.

I would not, a full sim that close costs more than it teaches. Your call though: say go and it is in, with Sunday made easy.

Too much, too close to race day

Ask for something that will cost you on race day and you get one short reason. Then it does what you asked, with no lecture.

/MEMORY

Race: Maastricht, sub 1:20
Weakest station: sled push
No sled at the home gym
Left knee, still watching it

The weak station that never gets fixed

Your race, your weak station, your kit and your injuries are remembered for months, so the sled push keeps getting trained after you stop thinking about it. Send /memory to see all of it.

Here is my Rotterdam result. 1:26:40.

Run 1 was 4:31 and run 7 was 6:02. You went out too fast, so this block trains one pace you can still hold on run 8.

Not sure where your race went

Share your race result and your coach reads every run leg and station split, so the next block starts from where the time went.

Your HYROX training app is Telegram.

Today's station work arrives in the chat, you ask about pace there, and the read follows once the session syncs.

Kracey

@KraceyBot · Coach mode

Legs are fresh this morning: TSB +6, HRV back to your normal.

Today's session

Compromised 4 x 1km

1km at 5:00/km, your race pace
Straight into 20 wall balls
90s roxzone walk, then go again

48 minRace specific

Should I run these faster than race pace?

No. The job is holding 5:00 straight off the wall balls, not beating it. If round four is still 5:00, the target moves next week.

Kracey · just now

Message

Trained for how a HYROX race actually hurts.

Eight runs on tired legs, eight stations and the Roxzone between them. Target splits for all of it, checked so they add up.

TARGET SPLITS

Goal sub 1:20

8 runs at 5:0040:00

SkiErg 1000m4:45

Sled push 50m3:30

Sled pull 50m5:00

Burpee broad jumps 80m5:00

Row 1000m4:50

Farmers carry 200m2:00

Sandbag lunges 100m4:30

Wall balls 1006:00

Roxzone, all transitions4:00

Sum1:19:35

25 seconds under the goal. A plan that promised sub 1:15 on these splits would be told it does not add up.

Compromised running, trained on purpose

Run intervals come straight off station work, because on race day you never run a kilometre on fresh legs.

Run 1 is where the race is lost

Over-running the first kilometre is the classic error, so your run target is what you can hold across all eight, not across one.

Your limiter gets the most work

Aerobic power, muscular endurance or recovery between efforts: your coach works out which one limits you and gives it the most work.

The Roxzone is race time

About four minutes of a sub 1:20 race is spent between stations, so moving through the Roxzone gets practised in your sessions, not left to race day.

Seven days of HYROX coaching.

What lands in your chat during a build week, twelve weeks out from race day.

Monday, 06:52

Short night and resting heart rate up 4. Keep the SkiErg intervals but stop at five, and leave the sled for Wednesday.

Tuesday, 19:15

Your runs slowed as the wall-ball sets got longer, and your heart rate barely moved. Grip and legs went before your engine did.

4 x (1km + 20 wall balls) · avgHR 166 · maxHR 181

run 11.00km 4:58 4:58/kmHR 164

run 21.00km 5:02 5:02/kmHR 168

run 31.00km 5:09 5:09/kmHR 170

run 41.00km 5:21 5:21/kmHR 171

HRz Z3 14 / Z4 22 / Z5 6m, judged against the zones you set in intervals.icu.

Read lap by lap, so the slow fourth round is not hidden in an average.

Wednesday, 21:30

Work trip Thursday to Saturday, hotel gym only.

Sled day moves to Monday. Thursday becomes rower and treadmill intervals in the hotel gym, and Saturday's long run stays, outdoors wherever you are.

Sunday, 20:00

Five of six sessions done, and the one you dropped was the right one to drop. Twice this week your run legs off the stations stayed within 15 seconds of each other. That is the pacing we are building.

Each session also sits in a calendar feed you subscribe to once, so when sled day moves to Monday, Monday in your calendar already has it.

Ask it anything about the race

How should I pace run 1?My wall balls fall apart after 60No sled at my gym this weekIs sub 1:20 realistic yet?How do I get faster in the roxzone?Race in 10 days, what changes?Here is my race summaryCan I race again five weeks later?

Month six, and it still knows your race.

Your coach keeps the facts that stay true for months and lets go of the numbers that go stale, so it never coaches last month's version of you.

What it keeps

Race: Maastricht, sub 1:20
Weakest station: the sled push
No sled at the home gym
Left knee, still watching it
Wants it blunt, not gentle

What it lets go of

How many weeks to Maastricht
Last week's run kilometres
This morning's training load

The sled push is not my weak one any more. It is the wall balls.

Updated. Wall balls are the station we build now, and sled work drops to once a week.

Connect once.Then it coaches the race.

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

CONNECTIONS

2/2

intervals.icu

INTERVALS.ICU SYNCS FROM

+

Link Telegram and intervals.icu

intervals.icu syncs from Garmin, COROS, Polar and most other devices, so your runs, ergs and heart rate reach your coach.

30 days synced

Your last month of training is in. Which HYROX are you racing, and what time are you after?

Maastricht. Sub 1:20.

Tell it the race

Your race, its date and the time you are after. What you tell it is taken as fact, and it asks only about the gaps.

MACRO

12 wks out

Maastricht, sub 1:20

Base6 wk

Build · now4 wk

Peak2 wk

This week: 52km, 6 sessions

Your block, back from race day

Base, build, peak and taper, sized to the weeks you have left, with this week's sessions written on top.

14 free days, from the first session it can see.

The clock waits until your coach can read your training, so the free days are spent being coached, not waiting on a connection.

The free days start when your sessions reach your coach, not when you sign up.
No card up front, so walking away costs nothing.
Station sessions and the read of your pasted race results are all in the one subscription.
Cancel from the billing portal in two clicks.

Get your coach What it costs once the free days are up

HYROX coaching, asked and answered

HYROX GUIDES FROM THE BLOG

HYROX athletes running the carpeted lane between the rowers and the sleds

The HYROX coach forthe run after the sled.