HYROX for runners.

What you keep.

• The intervals, at race pace. The key run of the week is 1 km repeats at your race leg pace with 90 seconds of walking between: five in the base, six in the build, up to eight in the peak by level. In Bob’s week 5: 6 × 1 km at 7:49/mi with 90 seconds walking between. Same split every rep.
• The tempo day. A threshold session that changes shape each week: cruise 1000s, 2K repeats, a progression run, tempo and 400s. In Bob’s week 5: 2 mi at 7:31/mi, 3 minutes rest, then 4 × 400m faster with 60 seconds rest between.
• An easy run that grows. The week’s longer run, at an easy pace, to 5, 6 or 8 miles by level and never over 75 minutes. In Bob’s week 5: 4.5 miles at 9:02/mi. Easy effort: you should be able to talk.
• Paces from your running. Your race legs run at one pace, the faster of your goal’s leg pace and the pace your own running already holds: from the recent 5K you give the app, or from your level when you give none.

What changes.

• A station circuit. Rounds of three or four stations with an erg at your division’s loads, a finisher block on one station, then core. Light in the base, race weight from the build.
• A lifting day. Lower one week (squats or deadlifts, and a sled push heavier than race weight), upper and carries the next, maintenance in the peak.
• The brick. Run 1 km at race leg pace, then a station, five or six times: the race’s own shape, on legs that have just run.
• The simulations. Scheduled, never every week: a mini sim, the two half sims and one full sim at about 85 percent effort.
• Your race at the end. The plan ends on race day, with a one week taper and a sharpen week before it.

Kilometres, not miles.

Every run leg of the race is 1 km. If your watch and your plan talk in miles, the HYROX pace converter turns a 1 km leg into mile pace and back, and adds up the eight legs. The HYROX calculator splits a whole goal finish into legs, stations and the Roxzone, the way the app’s station board does.

The watch runs the runs.

The Why Not Apple Watch app runs every running session of the plan from the wrist, step by step, with the pace each step asks for: the 1 km repeats, the tempo and the easy runs. The station circuits, the bricks and the simulations run on the phone, which times each station for your board. Station steps are not on the watch yet.