We'll build your entire training plan around this date.
Which division are you competing in?
This sets your station weights and targets.
Have you done Hyrox before?
Helps us set realistic targets and pacing.
Your previous best time (optional)
What's your current fitness level?
Be honest: this shapes the intensity of your plan.
How many days a week can you train?
Include both gym and running sessions. Be realistic.
What's your race goal?
This sets your target pacing and station times.
Step 1 of 6
Hyrox
Base— days
Race Day Countdown
—
days to race
—
Target Time
—
Training Progress0%
Edit race details
Change your race info and the plan refreshes around the new date. Your logged sessions and times stay intact.
—
Weeks Out
0
Workouts Done
0
Stations Logged
0
Day Streak
Projected finish
—
Log a PB to refine
Open →
This Week's Focus
Smart Adviser
PROJECTED FINISH
—
Log a PB to refine the projection.
Where the time goes
Total finish time, split across the three things that decide it.
Personal bests
Tap any row to enter or update a PB. Updates the projection instantly.
Run PBs
Station PBs
Top time gains available
Ranked by how many seconds you'd save on race day if you improved this station to elite tier.
Compromised pace
How much your 1km pace drops when you're deep in a Hyrox sim. Lower drop = faster race.
How the projection works
Your projected finish = 8 runs (paced from your 1km PB with fade) + 8 stations (your PB × fatigue position multiplier, since station 8 is slower than station 1) + 8 transitions (roxzone, ~8s each by default).
Log a PB to replace the default for that station. Each PB shrinks the projection.
GUIDED SIMULATION
Run a full Hyrox simulation.
We walk you through all 16 segments (8 runs + 8 stations) with per-segment timing. Roxzone tracked between each. Auto-detects new PBs at the end.
FROM YOUR WATCH
Already did a Hyrox sim with your watch?
Export the workout from Garmin Connect, Apple Health, Polar Flow, or Strava as a .tcx file (Settings → Export workout). Tap below to upload — we'll map your laps to the 16 Hyrox segments and save it as a guided session.
.fit and .gpx coming soon. Apple Watch users: Health → Browse → Workouts → Export as TCX (or use a free Shortcut).
Past simulations
Tap to view the full Time Loss Analysis.
Map your watch laps
We found these laps in your file. We pre-assigned them in standard Hyrox order (run → station → run → station…). Confirm or adjust before saving.
TOTAL
0:00
1 / 16
RUN
Run 1 of 8
1,000m run
0:00
ROXZONE — TRANSITION
Catch your breath. Hit start when you begin the next segment.
0:00
Time Loss Analysis
—
Set PB
Enter your best time in mm:ss format.
The 16 Race Legs
In race order: 8 × 1,000m runs alternated with 8 stations. Log each leg's best time to track growth across simulations.
Race Day Planner
Predicted Finish Time
—
Target
—
Run Split Targets (8 × 1,000m)
Note: Runs 5–8 will be slower due to cumulative fatigue. Build conservatively.
Station Time Targets
Race Day Timeline
Race Day Checklist
Gear Guide
What you need, what helps, and what everyone's doing: sorted by impact.
Reality check: Fitness improvements matter 100× more than gear upgrades. Nail your training first, buy gear second.
Nutrition & Hydration
Fuel for training, race week, race day, and recovery.
Training Log
Record sessions your way: mix runs and stations in any order. No fixed scroll-through of all 8.
✦ AI Race Coach
New session
+ Add another activity
⚡
Sync your progress across devices
Create a free Blacknave account: your data follows you everywhere.