About HYROXS

HYROXS builds free, personalized HYROX training tools. Our flagship is the HYROX training program PDF generator: answer a handful of questions — your level, bodyweight, equipment, race date, goal time — and receive a fully periodized, print-ready HYROX training plan built around you, in about two minutes. No signup wall, no paywall, no generic template.

Why we built it

HYROX is the fastest-growing fitness race in the world, and preparation advice hasn't kept up. Most plans floating around are static PDFs written for someone else's body, someone else's schedule and someone else's race date. We believe a first-timer and a sub-75 athlete deserve plans built on the same principles — real periodization, loads scaled to their own body, pacing targets derived from their own goal — without needing a coach on retainer to get them.

How our plans are built

• Periodization first. Every plan follows the same macrocycle used by endurance coaches: Foundation → Build → Specific → Peak → Taper, with deloads scheduled — not improvised.
• Personalized loading. Sled, bag and erg targets scale from official race baselines to your bodyweight and sex, then progress week over week.
• Race-date alignment. Give us your race day and the program back-plans so your taper lands exactly on it, complete with a race-week execution card.
• Equipment honesty. Full gym, limited equipment or nothing at all — every station has a substitute chain, so the plan matches the equipment you actually train with.

Editorial standards

Our guides — from race pacing to station technique — are written against the official HYROX movement standards and race formats, and every plan page states its assumptions openly. When specifications change season to season, we link you to the official rule book to verify current numbers. Training advice is general and scaled to your inputs; consult a professional before starting a new program, especially if you have existing injuries or medical conditions.

What's on the site

• The free HYROX training program PDF generator — the core tool, 4/8/12-week, beginner and women-specific entry points.
• Fitness calculators built for hybrid athletes: BMI, BMR, calorie, body fat, body recomposition, FFMI, ideal weight, lean body mass, strength-to-weight and Wilks.
• A growing library of guides: race-breakdown strategies (sub-90, sub-80, sub-70), station masterclasses, and training science for HYROX.
• Equipment guidance for every budget and training space.

Get in touch

Questions, feedback or feature requests for the generator? Email info@hyroxs.com — we read everything, and the tool improves because of it. You can also find us on Instagram, Facebook and Pinterest.