Dial in your HYROX season.
Staying competitive for a full season, and the ones after it, takes more than one good block. Put your races on a calendar, find where your race loses time, and train in blocks of 8 or 12 weeks. Each block is chosen from your latest test or race and timed to end at your next A race.
- 1Max Force12 wk
- 2Power-Endurance12 wk
- 3Eccentric + Unilateral8 wk
- 4Grip + Structure12 wk
From sign-up to your first block
- 01
Create a free account
Set your division. Your division sets the loads for testing and training.
- 02
Put your races on the calendar
Pick this season's HYROX races and mark each one A or B. Each A race ends a training block, with the taper and a dress rehearsal 3 weeks out. B races are trained through.
- 03
Run the free test block
Two 1 km time trials, eight station days and seven run days. Log each day as you go.
- 04
See where your race loses time
Each station and each run is ranked by how much it slows under fatigue. The top of the list sets the focus of your first block.
- 05
Train the block to your A race
Buy the matching plan once and keep it: 8 or 12 weeks, counted back from race day. Paces, station targets and loads come from your test times.
- 06
Retest or race, then go again
Your next block comes from your latest result: a retest, a race read in your taper, or an imported race result. Plans you haven't done this year come first.
The account and test block are free. Each training plan is a one-time payment.
Built for HYROX athletes
- 01
Racing for seasons, not one race
You train consistently, race more than once a season, and want to keep improving and stay competitive over several seasons rather than peak once and start over.
- 02
12 weeks or more from race day
Three weeks for the test block's seventeen test days, eight weeks for the training block, and one week of buffer for recovery days if you need them.
- 03
Already in your taper
Test each station fresh during your taper, then compare against your race splits. Five short sessions from 13 days out, with nothing all out in the final three days.
- 04
Planning your next training block
You want to know where fatigue costs you most, not just which station is slowest fresh. Your worst station fresh is often not your biggest leak.
- 05
Solo or doubles
Solo athletes in any Open or Pro division test at their division's load. Doubles partners each run the test block on their own account, then compare lists to see where each of you is strongest and who should take more of each station.
- 06
Access to the kit
A track, a motorized treadmill, a curved treadmill or a flat measured loop for the runs, and every station at your division's load. The same equipment for the whole test block.
You must be 18 or older to create an account.
Test, target, retest
Every block follows the same method. Measure where your race loses time, train that area for 8 or 12 weeks, then measure again before the next block.
What we measure is durability. Capacity is what you can do fresh: your best 1 km, your best sled push. Durability is how much of that you keep as fatigue builds. In endurance research durability is described as how much, and how soon, performance drops during long or repeated efforts. Two athletes with the same capacity can finish a HYROX minutes apart, because one loses more after every run and every station.
- 01
Test
Run the free test block: 17 test days. Each station is timed fresh and straight off a 1 km run, and each 1 km run is timed fresh and straight off a station. The slowdown is the durability tax.
- 02
Find the gap
Your 8 station taxes and 7 run taxes are ranked. Each fresh station time is also rated Beginner to Elite against race splits for your division, scaled to your body weight. A large tax is a durability gap: what you can do fresh falls away under fatigue. A slow fresh time with a small tax is a capacity gap.
- 03
Target
The station list picks your focus: the non-engine bucket with the highest mean station tax. The run list aims your engine work: the top station, plus any within 2 points of the top station. The block runs 8 or 12 weeks, counted back from your A race, and your test times set the paces, station targets and loads.
- 04
Retest
Retest, or read your race in the taper. Each test block is stored with the rules version it was scored under, so you can compare one with the last. Your next block comes from the new result, and plans you haven't done this year come first.
station taxes
Pick the focus. Ranked from largest to smallest. The non-engine bucket with the highest mean station tax becomes your training focus, and your fresh station times set the station targets and erg pace ceilings.
run taxes
Aim the engine work. The top station, plus any within 2 points of the top station, are the stations you start your compromised runs from in training.
test days
Set the paces. Your Day 0 and Day 9 time trials set your run paces, and your fresh station times set your station targets and erg pace ceilings, so the block starts from your own numbers, not an estimate.
training focus
One block, one focus. Max Force, Power-Endurance, Grip + Structure or Eccentric + Unilateral. The block trains that focus for 8 or 12 weeks, counted back from your A race.
Four training blocks
Your focus bucket points to one of four training plans, each 8 or 12 weeks counted back from your race date. With a test block, your Day 0 and Day 9 times set the run paces, your station times set the station targets and erg pace ceilings, your division sets the loads, and the engine check decides whether your week protects easy volume. Without one, choose the plan for the stations you're weakest at, and a 1 km time sets the paces. Each plan is built for athletes training 10 to 15 hours a week.
- sled push and sled pull
Max Force
For athletes whose sled push and sled pull carry the highest station tax.
- burpee broad jumps and wall balls
Power-Endurance
For athletes whose burpee broad jumps and wall balls carry the highest station tax.
- farmers carry
Grip + Structure
For athletes whose farmers carry carries the highest station tax.
- sandbag lunges
Eccentric + Unilateral
For athletes whose sandbag lunges carries the highest station tax.
A test block gives the best race plan. If your plan isn't on sale yet, join its waitlist and we'll email you when it is.
Day 0 to day 16
- 00Anchor1 km all out
1 km all out on a track. Sets your treadmill speed for Days 1 to 8.
- 01Station dayburpee broad jumps
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
40 m - 02Station daySkiErg
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
500 m - 03Station daysled pull
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
25 m - 04Station daysandbag lunges
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
50 m - 05Station dayrow
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
500 m - 06Station daywall balls
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
50 reps, timed including breaks - 07Station dayfarmers carry
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
100 m - 08Station daysled push
Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.
25 m - 09Run baseline1 km all out
1 km all out on the curved treadmill. The fresh km for every run tax in the block.
- 10Run dayburpee broad jumps
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
80 m - 11Run daySkiErg
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
1000 m - 12Run daysled pull
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
50 m - 13Run daysandbag lunges
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
100 m - 14Run dayrow
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
1000 m - 15Run dayfarmers carry
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
200 m - 16Run daysled push
The full station at race dose, then 1 km all out on the curved treadmill within 30 s.
50 m
Common questions
What is the Durability Tax in HYROX?
The Durability Tax is how much slower you get under fatigue, as a percentage of your fresh time. A station tax compares a station done straight after 1 km at your Day 0 speed with the same station done fresh. A run tax compares 1 km all out straight off a full station with your fresh 1 km time trial. A sled pull that takes 84 s fresh and 96 s after the run carries a 14.3% station tax.
How is durability different from fitness?
Capacity is what you can do fresh: your best 1 km, your best sled push. Durability is how much of that you keep as fatigue builds. HYROX alternates eight 1 km runs with eight stations, so two athletes with the same capacity can finish minutes apart because one loses more after every run and every station.
How long does the test block take?
Seventeen test days: two 1 km time trials, eight station days and seven run days. Most athletes need about three weeks. Rest days can go anywhere; they only widen the spacing.
What equipment do I need?
A track for Day 0, a motorized treadmill for the station days, and a curved treadmill for Day 9 and the run days (a motorized treadmill or a flat measured loop also works). You also need every station at your division's load, a heart rate monitor and a stopwatch. Use the same equipment all block.
What do I get at the end?
Two ranked lists: eight station taxes and seven run taxes. The station list picks your focus bucket: Max Force, Power-Endurance, Grip + Structure or Eccentric + Unilateral. The run list sets your run-list aim, the stations to start your compromised runs from in training. Each fresh station time also gets a level, Beginner to Elite, from race splits for your division scaled to your body weight, and any station a full level below your own typical level is flagged.
Is the test block a HYROX race simulation?
No. A simulation measures the whole race at once. The test block gives each station and each run its own day, so each tax measures that station or that run, then ranks them. The Hybrid Year is independent and not affiliated with or endorsed by HYROX.
Is the test block free?
Yes. The test block, the daily log and your results are free. Training plans built from your results are a separate one-time payment.
Can I buy a plan without doing the test block?
Yes. Choose the plan for the stations that fade most for you, or import a HYROX result for an estimate from your own splits. At setup, a 1 km all-out time on a track sets your run paces and the engine check, and station work runs on effort (RPE) instead of target times. A test block gives the best race plan, because the test block measures how much each station slows your running.
Start with the free test block
The test block sets your first block of the season. Log each day as you go. Download or delete your data at any time. Plans are a separate one-time payment.