A Hyrox training plan has to cover two things at once: 8 km of running and eight functional stations, done alternately, with no rest between. An AI coach in ChatRPE builds that plan backwards from your race date, runs station and interval sessions live, and logs every run split and station time you report, so you can see which part of the race costs you the most and train that.
What a Hyrox race actually asks for
The official format is the same at every event: run 1 km, complete a station, and repeat eight times.
| Order | Station | Work |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m |
| 3 | Sled pull | 50 m |
| 4 | Burpee broad jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 reps |
Weights depend on division (Open, Pro, Doubles or Relay) and sex; check the current rulebook for yours. Hyrox does not publish finish-time distributions, but third-party analyses of race results put a typical Open finish at roughly 1:25 to 1:40, with about half of it spent running and most of the rest on stations and transitions. That is the first planning fact: running fitness carries more of your finish time than any single station.
Build the plan from the race date
Give the coach your race date, division, a recent run benchmark such as a 5K time, how many days you can train, and what equipment your gym has. Many gyms have no sled or SkiErg; say so, and the plan substitutes (heavy prowler pushes, a loaded treadmill push, rows instead of SkiErg) rather than pretending.
"Save as a goal: Hyrox Open, March 7th, aiming for under 1:30. 5K in 27 minutes. My gym has a rower and SkiErg but no sled."
A common four-day week for a 10 to 16 week block looks like this:
| Day | Focus |
|---|---|
| 1 | Strength: squat or lunge pattern, a hinge, pulling, carries |
| 2 | Running: intervals around goal race pace, such as 1 km repeats |
| 3 | Stations and compromised running |
| 4 | Easy longer run, or easy run plus station technique |
Stronger runners can spend more time on stations; weaker runners get more running. The plan should follow your weak point, which is why the record below matters.
Compromised running is the skill specific to Hyrox
The hard part is not running 1 km. It is running 1 km straight after a sled push or 80 m of burpee broad jumps, when your legs are full and your heart rate is high. Practicing this on purpose is usually called compromised running: a station or a short block of station work, then straight into a run at goal pace.
ChatRPE can run these sessions live, calling each piece with a countdown, so you can keep moving without checking a whiteboard.
"Start a live session: 4 rounds of 500m row, then 1 km run at race pace, then 20 wall balls, 2 minutes rest between rounds."
Log the run splits from these sessions. If your 1 km after the sled is a minute slower than your fresh 1 km, that gap is something you can train down and watch shrink.
Log every split, then find the station that costs you most
After a simulation or the race itself, report each run and station time in one message, or send a screenshot of your results page and ask the coach to save it. Each run and station becomes its own field, named the same way every time so later sessions compare.
"Hyrox sim today. Runs: 5:10, 5:35, 5:50, 5:42, 5:30, 5:55, 6:05, 6:20. Ski 4:40, push 3:30, pull 4:10, burpees 5:20, row 4:50, farmers 1:50, lunges 4:45, wall balls 6:30."
From there you can ask which station is furthest from your target, chart your run splits within a race to see where pace falls off, or compare two simulations station by station. Charts in ChatRPE plot one point per day, so comparing two sims works best as a table in the reply rather than a line. The workout spreadsheet guide covers why mixed logs like this are hard in a fixed app or sheet, and the running coach guide covers building the running side.
Strength, and how heavy is heavy enough
Hyrox weights are moderate and the work is long, so the goal of strength training is to make the station loads feel light, not to max out. A squat or lunge pattern, a hinge, pulling, and heavy carries cover most of it. The strength guide covers adding weight over time.
Wall balls and sandbag lunges come at the end, when your legs are already tired. High-rep wall ball sets (sets of 20 to 30, chasing unbroken sets) and walking lunges with a sandbag in training are the most direct preparation. Logging reps per set lets the coach see when 30 unbroken becomes 40.
Taper and race week
Cut volume over the last week or two before the race, keep some short race-pace efforts, and do a final shorter simulation no closer than about ten days out so it does not leave you tired. The running coach guide covers the research on how much to cut and for how long.
Practice your fueling and pacing in simulations, not on race day. Chest pain, dizziness or unusual breathlessness during training needs a doctor before the next session.
Frequently asked questions
Can an AI coach write a Hyrox training plan?
Yes. ChatRPE builds a plan from your race date, division, current running benchmark, training days and available equipment, then adjusts it as you log sessions and simulations. It substitutes for missing equipment, such as no sled or SkiErg, and shifts the balance between running and stations toward your weaker side.
How long should I train for Hyrox?
Someone with a reasonable base of running and gym training often uses a 10 to 16 week block. Newer athletes, or anyone who cannot yet run 5 km comfortably, benefit from a longer runway. The coach can tell you whether your date is comfortable or tight from your current numbers.
How do I train for Hyrox without a sled?
Use substitutes that load the same pattern: heavy prowler or plate pushes, pushing a powered-off treadmill, heavy walking lunges and sled-pull-style rope pulls if your gym has a rope. Note the substitute in your log so later sessions compare like with like, and try to get a few sessions on a real sled before race day.
What is compromised running in Hyrox?
It is running straight after a station or block of station work, when your legs and breathing are already taxed, which is what every Hyrox run except the first one looks like. Training it means pairing station work with runs at goal pace and watching the gap between your fresh and post-station splits shrink.
Can ChatRPE log Hyrox results from a screenshot?
Yes. Send a screenshot of your results page or watch summary and ask the coach to save each run and station time. You can also say the splits in one message. Either way they save as named fields you can compare across simulations and races.