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HYROX workout generator — HYROX athletes racing
Free tool

HYROX workout generator

Six taps, about thirty seconds, and a session written for you: warm-up, main work, finisher, cool-down, loads in kg and coaching cues. No account.

  • Free
  • 30 seconds
  • Your kit, your level
  • Race-week aware
Where are you?
What do you want to work on?
Time you have
Your kit
How far out is your race?
Anything to work around?

Complete the check above to enable the button.

Or pick one that is already written

Race simulation

4

Mock races and part-distance rehearsals that tell you what your race time actually is.

Strength

10

Heavy, structured lifting for the sled, the lunges and the wall ball squat.

Running and endurance

6

Intervals, hills, track sessions and long aerobic work. The half of HYROX that is a running race.

No equipment and travel

8

Bodyweight, bands and one pair of dumbbells. Hotel rooms, parks, backyards and beaches.

Partner and doubles

7

Two-person sessions: alternating stations, you-go-I-go, relays and full doubles simulations.

EMOM, AMRAP and finishers

5

Clock-driven formats: every minute on the minute, as many rounds as possible, and short finishers.

Station focus

7

Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them.

30 minutes or less

6

Complete sessions for the lunch hour, the early morning, or the day you nearly skipped.

Treadmill

4

Pace-locked running and compromised-run rehearsals for athletes training indoors.

Race week and recovery

3

Taper sessions, mobility and heat work for the seven days that can only cost you time.

One session is not a plan

The generator writes today's workout. The free plan builder lays out every week up to race day.

Build a training plan

How it works

  • Your level sets the loads, the rest and how much work there is.
  • Your time is a hard limit. Warm-up and cool-down included.
  • Your kit decides the swaps. No sled? You get lunges or hill sprints instead.
  • Your race date sets the phase: base, build or taper.

Free, no account. Nothing is saved or published. Email it to yourself if you want to keep it. Know what you want already? The 60 written workouts come with a timer.

Generator for the gap. Library for the plan.
The RoxHype app

The plan that changes when your week does.

Miss a session, the week rebuilds. Beat a target, the loads move.

  • Built from your race date and level
  • Rebuilt every week from what you did
  • Every station, every run, timed in the app
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The RoxHype app: today's workout and the race countdown
Get the app