Your Clients Train for HYROX. Your Software Doesn’t.

Over 17,000 athletes registered for Sydney HYROX 2025. How many of them have a coach using software that can actually program for the race?

HYROX is the fastest-growing fitness event in Australia. Your clients are signing up. They need 8 stations, 8km of running, and a periodised plan that handles both. They are asking you to build it.

Your software probably cannot help. TrueCoach has a pre-built HYROX template and a circuit mode. Kahunas supports circuits and training phases. Trainerize integrates with wearables for distance tracking. All of them require you to build the plan manually, exercise by exercise, week by week.

That is fine for one client. For 20 HYROX athletes at different levels, with different weak stations, training for different race variants, it is a Sunday afternoon you do not get back.

The problem is time, not capability

You can build a HYROX plan in most coaching platforms if you put the time in. The question is whether you should have to. A HYROX program needs:

• 1km runs at specific intensities between stations
• Sled push at race weight (152kg men, 102kg women) and sled pull (103kg men, 78kg women)
• 80m of burpee broad jumps (not "3 sets of 10 burpees")
• 100 wall balls under fatigue
• Transition practice: moving from a station straight into a 1km run with heavy legs

The periodisation is different from standard gym programming. A HYROX program has three phases: base building for aerobic capacity and station familiarity, a build phase for station-specific intervals at race pace, and a peak phase with full race simulations. Building this manually for each client is doable. Doing it for 20 clients at different levels, with different weak stations, in different race variants, is not a good use of a coach's Sunday.

What happens when AI builds the plan instead

You can buy a pre-built template and assign it to everyone. Or you can tell the AI about your specific athlete and get a plan that fits them in 60 seconds. (See it in action on the HYROX plan builder page.)

BuildStability has "HYROX / Functional Race" as a primary goal in the AI plan builder. Select it, and a dedicated step appears where you configure:

• Race variant: Singles, Doubles, or Relay
• Target race time: so the AI scales intensity and derives running paces (competitive is 60 to 75 minutes, first timer is 90 to 120)
• Weak stations: check the ones your client struggles with. They appear from Week 1 with supplementary exercises targeting the same movement patterns
• Simulation day: toggle this on and the AI includes partial and full race simulations that vary in structure across weeks
• Progression style: linear, undulating, or block periodisation. Controls how intensity, density, and volume progress across the program
• Training style: modifies session structure (HIIT circuits, endurance focus, etc.) while HYROX-specific requirements always dominate

Pace calibration from target time

Enter a target race time and the AI derives every running prescription from it. A 75-minute target produces a race 1km pace of roughly 4.2 min/km. From that, the AI prescribes interval sessions 10 to 15 percent faster, tempo runs at race pace, compromised runs at race pace, and easy recovery runs 20 to 30 percent slower. Every running exercise in the plan references these target paces in the notes.

Official race weight standards

Plans use official HYROX race weights by default. Sled push: 152kg men, 102kg women. Sled pull: 103kg men, 78kg women. Wall balls: 6kg men, 4kg women. Sandbag lunges: 20kg men, 10kg women. Farmers carry: 2x24kg men, 2x16kg women. The AI prescribes these in exercise notes and never reduces station weight across weeks. Deloads reduce volume, not load.

Compromised running and station distribution

Every week includes at least one compromised running session: run, station, run format (for example, 1km run, sled push, 1km run, wall balls, 800m run). This trains the defining challenge of HYROX: running under station fatigue. The AI distributes 4 to 6 stations per week instead of cramming all 8 into every session. All 8 stations appear across the full program.

Smart equipment substitutions

If your client does not have access to a specific station's equipment, the AI substitutes with the closest equivalent and notes it: Assault Bike for Ski Erg, Dumbbell Lunges for Sandbag Lunges. Substitutions stay within the same movement pattern. No station is ever replaced with an unrelated exercise.

Every exercise in a HYROX plan maps to our exercise library: Ski Erg, Full Body Sled Push, Sled Pull, Burpee Broad Jumps, Rowing Machine, Full Body Farmer's Walk, Sandbag Lunges, Wall Ball Throws. The AI uses the exact names, so exercise matching and video lookups work correctly.

Hybrid Athlete is the same problem, different shape

Not every client wants to race HYROX. Some just want to run and lift without one dominating the other. The fitness industry calls this "hybrid training" and it has been growing fast in Australia.

The challenge is periodisation. If running volume and lifting intensity both peak in the same week, something breaks. The AI handles this by keeping running and strength in separate blocks that do not peak simultaneously. Heavy lower-body days and hard running days are never scheduled back to back.

Select "Hybrid Athlete" as your goal and the wizard shows running configuration: VO2 max, event distances, session types. The AI generates a balanced weekly split: 2 to 3 running sessions plus 2 to 3 gym sessions, with the 80/20 polarised model for running (most runs easy, one or two quality sessions per week).

Sprint and running plans already existed

Before HYROX, we shipped sprint and running support. "Sprint Performance" generates periodised speed work with acceleration drills, max velocity sprints, plyometrics, and hill sprints. Rest periods scale by distance using real coaching science: 4 to 6 minutes for a 60m max effort, 10 to 15 minutes for speed endurance at 200m.

"Running / Endurance" generates plans with Easy/Zone 2 runs, long runs, tempo sessions, intervals, fartlek, strides, hill repeats, and recovery runs. Defaults follow the 80/20 polarised model so the AI does not produce all-speed plans for distance athletes.

Both goals include VO2 max input, distance selection, and session type configuration. Distance prescriptions respect your client's unit system (km or miles).

The AI Progression Engine: what happens after Week 4

A single training block gets your client started. What happens when they finish it?

Most coaches rebuild from scratch. The AI Progression Engine analyses your client's logged performance data from the previous block. Actual weights lifted, running times recorded, stations completed. It generates the next block based on real results. If wall balls improved and sled push stalled, the next block adjusts volume accordingly. No guesswork, no starting over.

Your expertise. Minus the spreadsheet.

Generate a starting plan in 60 seconds. Review it. Adjust anything that does not fit your client. Assign it. When they finish the block, generate the next one from their logged data. The AI handles the boring parts: exercise selection, pace calibration, station distribution, progressive overload, rest period calculations. You apply the coaching context that no AI can replicate: how this specific athlete moves, what they struggle with, when to push or back off. (We tested the apps that claim to replace you. They cannot.)

Every program shows rest periods by default (formatted as 90s, 2m, 6m). Programs support up to 7 training days per week. All plans include warm-up drills and cool-down exercises.

Your clients are already training for HYROX. The question is whether your software can keep up.

Generate a HYROX plan in 60 seconds

Competitor feature descriptions are based on publicly available information as of April 2026. Features and pricing change. HYROX is a registered trademark of HYROX GmbH. BuildStability is not affiliated with, endorsed by, or sponsored by HYROX. Race weights and station formats described are based on the official HYROX race format and may vary by event or division. AI-generated training plans are starting templates. Trainers should review all exercises and progressions before assigning to clients. This article does not constitute personal training or medical advice.