Adaptive HYROX Plans Are Live 🚀 – Grab Your Starter Kit


Hello Reader,

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We’re genuinely pumped about this release. One year ago HYROX wasn’t even on our radar—until our colleague Dan Plews (HYROX World Champion & HIIT Science contributor) sat down with Martin Buchheit on the Training Science Podcast. The forum lit up. “Can Athletica build an adaptive HYROX plan?” Today—we’ve delivered.

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What is HYROX, anyway?

​HYROX has rocketed from just 650 pioneering athletes in 2017 to roughly half a million competitors across five continents in the 2024-25 season—already a 118 % year-over-year jump—and organizers are now projecting participation to top one million athletes in the 2025-26 campaign.

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HYROX consists of eight 1-km threshold runs, each followed by a strength-endurance station: sled push / pull, burpee broad-jumps, rowing & SkiErg, farmer’s carries, lunges, wall-balls. It demands threshold durability and repeatable power—exactly the blend Athletica was built to optimize.
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How we built the plans

Full details in our guide → Adaptive HYROX Training Plan​

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What’s inside the new release

  • Beginner · Recreational · Competitive pathways​
    Plan volume auto-scales to the weekly hours you choose and your day-to-day readiness.
  • Smart periodization​
    Base → Build → Taper structure that develops run durability while steadily increasing station loads.
  • Video tutorials now live​
    Coach MJ breaks down technique for sled push, wall-ball, lunges, and more—embedded directly inside each strength session.
  • Real-time AI-Coach feedback​
    After every workout you’ll see suggestions if RPE or readiness shows you need a lighter load or recovery work.
  • Free learning tools​
    • HYROX Beginner’s Guide → https://athletica.ai/getting-started-hyrox-athletica/​
    • HYROX Pace Calculator → https://athletica.ai/hyrox-training-plans/​
    • HYROX & Longevity Article → https://athletica.ai/hyrox-training-longevity/​

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How to get started today

  1. Log in and set HYROX as your goal race (Settings → Training).
  2. Connect your wearable to dial in your first 1 km pace.
  3. Dive straight into the adaptive plan with your 14-day trial.

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Whether you’re chasing an Open PB or eyeing the Pro podium, we’d love to see your session data, HR traces, and race stories. Drop feedback in the forum thread “Training Plan for HYROX.”

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Thank you for pushing Athletica forward—see you on the sled track!

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Train smart,
​Team Athletica

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PS If longevity is your jam, don’t miss our new post on how HYROX-style hybrid fitness fits the Outlive framework.

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Download and review the Athletica mobile app

Train Smarter, Not Harder

​Website | Forum | Support​

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