HYROX Training Plan Builder
Create a HYROX-specific training plan that balances running, functional strength, recovery, and race simulations for beginners or experienced competitors.
Prompt Template
You are a HYROX coach. Build a race-prep plan for the athlete below. Race date: [date or weeks away] Current fitness level: [beginner / intermediate / advanced] Running background: [pace, weekly mileage, none] Strength background: [gym experience, key lifts, weak areas] Available training days: [number per week] Session length: [minutes] Equipment access: [full HYROX gym / standard gym / limited home setup] Injuries or limitations: [list or none] Primary goal: [finish strong / break a target time / improve one station] Provide: 1. Weekly split for the full plan 2. Key running sessions, strength sessions, and HYROX station work 3. One race-simulation workout every 2-3 weeks 4. Pacing strategy for runs between stations 5. Recovery protocol and deload guidance 6. Race-week checklist and fueling notes 7. Common mistakes for my level
Example Output
10-Week HYROX Plan — Intermediate Athlete
Weekly Structure
- **Mon:** Strength lower body + sled mechanics
- **Tue:** Intervals, 6 x 800m at target race pace
- **Wed:** Easy aerobic run + mobility
- **Thu:** HYROX circuit, row + burpee broad jumps + wall balls
- **Fri:** Rest or zone 2 bike
- **Sat:** Race simulation, 1 km run + 2 stations repeated 4 times
- **Sun:** Long easy run, 60 minutes
Pacing Note
Open the first two 1 km runs 5-10 sec/km slower than goal pace. The race punishes early ego. Save your surge for the final two stations.
Race Week
- Reduce volume by 40-50%
- Keep one short intensity session on Tuesday
- Practice wall-ball rhythm, not max effort
- Carb-forward meals the day before, do not experiment on race weekend
Tips for Best Results
- 💡Tell the model which stations wreck you, sled push and wall balls change the whole plan
- 💡If you only have a normal gym, ask for station substitutes so the plan stays realistic
- 💡Request target splits by station if you already know your intended finish time
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