Create Your Training Block

Training Availability

When can you train each week?

Rest Days

Tap the days you rest. 7 training days

Total Sessions Per Week 7

1 1–14 14

Double Days

Select which training days have AM + PM sessions

Long Run Day

When do you do your long run?

Your Goal

What are you training for?

Next HYROX Race Date (optional) We'll suggest the right training phase and block length

Race Category

Training Phase i

Block Duration 4wks

1 Typical for Build: 4–8 weeks 12

Starting Weekly Mileage 30km

0 120 km

Weekly Progression 5%

3 Conservative: 3-5% | Moderate: 5-8% 8

Priority Stations (Optional) Select stations you want to develop most this block. Focus on your weakest stations — capacity is built through both direct station work and transfer movements.

Sled Push 50m Sled Pull 50m SkiErg 1000m Wall Balls 100 reps Burpee Broad Jumps 80m RowErg 1000m Farmer's Carry 200m Sandbag Lunges 100m

Athlete Profile How your running and station performance compare. Auto-detect uses your HYROX race data if linked.

Include deload week Recommended for blocks of 3+ weeks to optimize adaptations

Current Fitness Level

Help us calibrate your training intensity

Import your HYROX race data

Search by name to pull your latest race splits — we'll use them to personalise your block.

Age

Max Heart Rate (bpm) Don't know? Try: 220 - your age = 190 bpm

T1 Threshold Pace (min/km) Pace for 45-60 minutes (10K pace)

T2 Threshold Pace (min/km) Pace for 20-30 minutes (5K pace)

Don't know your threshold paces? Estimate from a recent race

Race Distance

Your Time Format: MM:SS (e.g. 25:00 for 5K)

BLOCKSMITH

Configure Your Training Block

Training Availability

Your Goal

Training Phase Definitions

Current Fitness Level

HYROX Stations

Cardio Machines

Strength Equipment

Schedule Configuration Issue

Configure Your Training Block

Training Availability

Your Goal

Training Phase Definitions

Current Fitness Level

HYROX Stations

Cardio Machines

Strength Equipment