Hi!
Which Athletica running plan should I choose for a HYROX competition? I’d also like tips on how to combine the plan with other training without it having too much of a negative impact.
HYROX is a fitness race that combines endurance and strength. It consists of 8 x 1 km runs, each followed by a functional workout station, such as sled pushes, rowing, burpee broad jumps, and sandbag lunges.
Hi @Mlindberg. Recommend you go with the 5k run plan and use daily availability to intermix rowing and S&C into your plan in accordance with your schedule. Use your plan as a base foundation and then modify using some of the ideas in our recent podcast with Martin and Dan here: HYROX Solved?! The HYBRID Athlete Puzzles Becomes Clearer?! - with Dr Dan Plews & Dr Martin Buchheit - HiitScience
@Prof thank you, great stuff! My guess would have been the half marathon plan since the pace is similar in hyrox (as mentioned in the podcast). Also the duration is about the same. So, it would be interesting to hear why you beleive in the 5k plan? The 5k plan looks great though and I think I would supplement with some rowing as you suggest and maybe a longer bike ride in Z1 or low Z2 as suggested in the podcast.
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Martin
I’d also be interested why going with the 5k plan and using the daily availability is being recommended compared to going with a half marathon plan. Is it because of the running volume which would be recommended taking up to much focus in the half marathon prep compared to the 5k plan ? or is there another reasoning behind it ?
I’d also love to hear some recommendations on how to schedule hyrox specific session with the help of AI as in coming from the stations into the runs. Would one cut out on some high intensity interval sessions and use more hyrox specific sessions closer to the event and supplement with aerobic runs / off feet cardio, for example row erg and Ski Erg due to their specificity to the event ?
is there someone who has some experience implementing Athletica AI into their Hyrox Training ?
Hi @Tobi @Mlindberg ,
Great discussion—thanks for the thoughtful questions.
From what Dan described on the podcast, Hyrox running sits right at or just below VT2/critical‑speed (think half‑marathon pace) but with a twist: you must protect your station workouts. A straight half‑marathon plan certainly nailing that pace, but its higher weekly mileage can sap your sled pushes, wall balls, and burpee broad‑jumps if you’re coming from a triathlon background. That’s why I’d recommend using the 5 or 10K plan as your running backbone for Hyrox prep at this point in the game, using targeted Pace, Lower Volume 5K workouts to dial in your VT2/CS intensity without piling on huge running volume per week. Whatever you do, try to show up to each station fresh.
Context always like Dan says. So your decision on running plan might start with the background you’re coming from along the spectrum (strength v endurance).
Also fyi, due to high inbound requests, we’ve made a start on having a specific Hyrox plan development. Will keep everyone posted on this thread.
thanks for elaborating on this matter, these details were helpful. And it kinda sounds like you guys could be working with Dan on that Hyrox plan, or am I wrong on that end ? either way definitely looking forward for what’s to come.
Hi @Tobi,
Our Hyrox adaptive training plans are taking shape and we now have a landing page with wait-list sign-up. Coming soon!
HYROX training plans are now available to Athletica beta users. It’s a work in progress still but let @Prof or me know if you want to check them out. We’d love the feedback!
@MarkB this looks great and I would very much like to give it a go. How do I sign up for the beta version?
Hi @Mlindberg if you haven’t already signed up for the Athletica free trial, please go to https://app.athletica.ai/register-athlete and create an account. Let me know your account email in a DM and I’ll add you to the beta group.
We should be releasing it to all users in the next few days, but you can sign up for early access now. I’m doing a Hyrox plan now and it’s a lot of fun - changing the way I train from triathlon and running.
HYROX Plans Are Now Live for Everyone!
A question in this very thread—sparked by the Dan Plews × Martin Buchheit podcast—kicked off a cascade of R&D. Today we’ve flipped the switch: Athletica’s fully-adaptive HYROX plans (Beginner, Recreational, Competitive) are available to all members. The engine blends threshold running and station work, adjusts daily to your readiness, and now includes Coach MJ’s new movement videos.
If you’re new to the sport, start with our HYROX Beginner’s Guide and run your numbers through the Pace & HR Calculator. Then set HYROX as your goal race in the app and let us know how the sessions feel—wins, tweaks, or “my sled push needs help!” All feedback here helps us keep refining.
Train smart and see you on the sled track! 
Thank you! I just joined the live version instead simce it have been released
@Prof @MarkB I’ve looked at the plans and they really do look great. I’m just a bit concerned about the running volume, which seems quite low considering it’s an event that mainly focuses on running. Other than that, it looks excellent and I really like the structure, especially the strength training sessions.
Hi @Mlindberg ,
Thanks for the kind first pass feedback. The running volume is fully customized using our ‘Daily Availability’ feature. This should allow you to top up run volume to your needs. Indeed, we’re aware that many will be coming to HYROX having a gap in their running ability and this should allow you to configure to your needs. Another way you could work on run ability might be more towards the off season where you’d do a run specific plan (5k through to Marathon) and intersperse HYROX-specific gym sessions using our Global Library (in beta).
