HYROX Assessment & Workout Calculator

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Create your athlete account

Save your assessment and return to your private workouts from any device.

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HYROX Athlete Assessment

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NameEmail

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GenderAgeLeave blank for the available all-ages reference.

DivisionRace experience

Starting assessmentUse my selected gender, age and division benchmark as a starting estimate where needed.

Next HYROX goals ＋

Goal finish time (optional)

Tenths

Goal running total (optional)

Tenths

Your goals show a race scenario. Current training targets use the starting assessment selected above.

ASSESSMENT SNAPSHOT

Your HYROX running outlook

Preview your HYROX assessment to see its starting basis, division reference and estimated running performances.

Workout volume and progression come from the program you supply.

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Training plan setup

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Choose duration and weekly availability, then complete the readiness assessment. Your HYROX assessment supplies running targets.

How long do you want to train?How many days can you dedicate each week?Two sessions on one day count as one training day. Your tier’s supported schedule is checked below.

How much running do you complete in a normal week?Use your current, repeatable training volume rather than your best-ever week.Have you maintained consistent running for the last 8 weeks?Consistency protects the progression more than a single strong performance.What is your approximate current 5K capability?Choose a time you could reproduce now, not a personal best from a previous training cycle.What happens to your running after demanding stations?Think about mechanics, pacing, and control when fatigue is already present.What is the highest weekly running volume you handle comfortably?Comfortably means normal recovery, stable mechanics, and no accumulating pain warning.

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Tier 1–4 assessment & recommendation

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You choose your tier. The questionnaire recommends a starting point without automatically changing volume or pace.

Tier 1 · Recreational

Building or rebuilding consistent running tolerance.

Tier 2 · Experienced

Established aerobic base and tolerance for regular structured running.

Tier 3 · Competitive

Four structured pure-running exposures and meaningful quality work with station training and recovery.

Tier 4 · Elite

High-frequency durability, advanced recovery and double-run tolerance.

1. How many hours per week do you currently run, on average over the last 4 to 6 weeks?2. Have you completed at least 8 consecutive weeks with 3 or more runs per week?3. What best reflects your current 5K running ability, not your lifetime best?4. When you run after hard fatigue, such as strength work, circuits, or intervals, what happens to your running form and pace?5. How well do you handle repeated run to fatigue to run sequences in a single session?6. What is the highest weekly running mileage you have handled comfortably, without injury or constant exhaustion, in the last 12 months?7. Which best describes your running goal for HYROX right now?Your goal is planning context and is excluded from capacity scoring.

Current training tolerance & recovery

Use repeated recent training. Long-run and quality tolerance will be checked against Chris’s supplied opening workouts.

Current sustainable pure runs per weekComfortable repeatable long run (minutes)

Can you repeat structured quality sessions with controlled effort?Do you recover between sessions with usual next-day function?Have you repeatedly tolerated a two-run day within your normal week?Is this supported by repeated training, rather than one test or one good week?

Your selected running tierThe app never silently changes your selection.

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Training Formats & Pacing Formats

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Training Formats

Pacing Formats

Numerical targets use your confirmed HYROX starting assessment. RPE remains the default.

Start date

Days between

These settings schedule an imported list. Change individual dates in your schedule.

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Personalized workouts

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Workouts from HYROX Athletes!R5:R

24 authored workouts · workbook snapshot 21 Oct 2026. Targets recalculate from your confirmed HYROX assessment. Zone 2, easy runs and athlete-controlled efforts stay descriptive. Later Sheet edits require a refreshed import.

Paste or import your own workouts

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BRING YOUR PROGRAMMING

Add your workouts

i

Paste your workout with repetitions, intensities and recovery instructions. Supported targets include RPE3–5, 5K pace, 6min pace, 5:00/km, 90sec pace, 2:00/400m and 12 kph. Use one instruction per line. Source pace format identifies the equipment used for explicit numerical paces.

Workout nameWorkout

Source format for written numerical paces

Import a Google Sheets workout list ＋

Download your workout tab from Google Sheets as CSV or Excel, then upload it here. Your Sheet stays private. You can also paste table cells below.

Required column: Workout. Optional: Name, Date (YYYY-MM-DD). Blank dates use your scheduling settings.

Upload CSV / XLSXBlank template ↓

Paste cells from Google Sheets

REVIEW · SAVE · TRAIN

Your workout schedule

0 sessions

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Your next session starts here.

Paste a workout or import your list, then review and save.

HYROX assessment & workouts

Create your athlete account

HYROX Athlete Assessment

Your HYROX running outlook

Training plan setup

Tier 1–4 assessment & recommendation

Training Formats & Pacing Formats

Personalized workouts

Add your workouts

Your workout schedule

Your next session starts here.