The HYROX training plan that adapts to your whole season
Built for race day.Tested on one.
Plan your season, train the stations that cost you, and know your splits before the start line.
iPhone & Android
01 · Plan your season
A HYROX training plan built backwards from race day.
Add your HYROX, a 10k on the way, a local comp. Threshold builds the blocks backwards from race day: a real build, a 21-day taper, recovery after. Move a race and it re-plans the rest.
Drag the race. The blocks re-flow.
Your season · 2 events
02 · A plan built for your race
A HYROX plan for Open or Pro, built around your goal time and lifts.
Division, goal finish, 5k, main lifts, the days you train, the kit you own. It writes a periodised HYROX plan with race loads, station circuits that build to race dose, and compromised runs.
┆ race weight 152 kg
- Basewk 1-2technique
- Basewk 3overload
- Buildoverload → race
- Peakrace distance
Technique first, then overload past race weight, then race distance at race weight in Peak.
03 · Know your splits
HYROX station splits against your goal time.
Benchmark weeks test your 5k and every station. Your race screen lines them up against your goal, fresh and race-adjusted, and the coach's read names the limiting factor.
What the goal asks · vs your latest
LIMITING FACTOR · Wall balls 100: 81 seconds over target at race pace.
04 · Train your weak stations
Train your weak HYROX stations. The plan builds around them.
Choose up to two focus stations. Each gets its own day every week that climbs from efficiency to race dose, plus the support lifts that fix the limiter.
◎ WALL BALLS · FOCUS DAY
Wall balls Focus
Base → race dose
05 · Not racing? Train hybrid
Hybrid training: get stronger and run faster in the same week.
Pick your days. Threshold alternates two strength days, protects an easy long run, and adds speed as you add days. Every week is checked against a load budget for your legs, back, nervous system, grip and engine.
Example week
- MonStrength AHeavy lifts
- TueRest
- WedStrength BHeavy lifts
- ThuRest
- FriLong easy runZone 2
- SatRest
- SunPower + tempoJumps, then tempo run
Week checked: 4 sessions · no system over budget
06 · Your watch
HYROX training on Apple Watch, Pixel Watch or any GPS watch.
Threshold runs on Apple Watch and Pixel Watch: sets, pacing and every station, split as you go. On Garmin or Fitbit? Your run syncs through Apple Health or Health Connect and matches today's session.
- Apple Watch
- Pixel Watch · Wear OS
What is the Threshold HYROX training app?
Threshold builds one adaptive HYROX plan from your race date, your division (Open or Pro), your goal time, your lifts and the kit you own. Strength, running and station work sit in the same week. Benchmark weeks test your 5k and every station, and the coach's read names your limiting station. Sessions run on Apple Watch and Pixel Watch, and Garmin or Fitbit runs sync through Apple Health or Health Connect. It is on iPhone and Android. To check your race loads first, use the sled weight calculator.
HYROX training guides
HYROX stations and weights guide
Race order, every division's loads, and how to train each station.
Guide to HYROX running
The 8 km hiding inside the race, and how to pace it tired.
Guide to strength training for HYROX
Why strong is cheap on race day, and how to keep lifting.
Free 8-week HYROX training plan
Strength-first, week by week. The full plan, no email gate.
HYROX race strategy
Even pacing, transitions, the sled and planned wall ball sets.
First-race guide to HYROX
What your first race feels like, and the 8-week runway to it.
HYROX training plan: questions
- Is Threshold free?
- Threshold is free to download on iPhone and Android, with a free period before any subscription. The whole adaptive plan is available from day one.
- Does it program for HYROX Open and Pro?
- Yes. Pick your division and the station loads, sled weights, wall-ball sets and the strength wave follow the rulebook for it. It can also recommend a division from your lifts and benchmarks.
- How far before my race should I start?
- Any lead-in works: the season is fitted to your date. Six weeks gets a short build and a taper; twelve or more gets a full base, build and peak with benchmark weeks and a race simulation.
- Which watches does it work with?
- Apple Watch and Pixel Watch run the sessions on the wrist: sets, pacing and every station split. Garmin, Fitbit and others sync runs through Apple Health or Health Connect and match them to the day's session.
- Is Threshold an official HYROX app?
- No. Threshold is an independent training app. It is not affiliated with or endorsed by HYROX; HYROX is a trademark of HYROX World GmbH.
- Does Threshold work without a sled or SkiErg?
- Yes. Tell it the kit you own and it swaps any missing station for a matched substitute, so the session still trains the same demand. See the substitute for every station in our HYROX stations guide.
- Is Threshold good for a first HYROX?
- Yes. It fits the plan to whatever lead-in you have before your first race, from a short build and taper to a full base, build and peak. Read our HYROX for beginners guide before your first race.
- How is Threshold different from a PDF plan?
- A PDF stays the same whatever happens. Threshold adapts to the lifts you log, your morning readiness and the days you miss, and rebuilds the week around them. Prefer a static version? Try the free 8-week HYROX training plan.
Train like it knows you.
Now on iPhone and Android. Download Threshold and start training today.