Guides

How to train it, and how to log it.

• EMOM vs AMRAP: how to run them and log themWhat an EMOM and an AMRAP each train, how to pick loads and pace for both, two sample workouts of each, and how to build them as blocks in the app.
• A hybrid split: lifting and running in the same weekA four-day week with two lifting days, an interval session and a long easy run, how to order hard lifting and hard running, and how to build each day.
• Progressing your lifts session to sessionDouble progression, simple linear progression, when to hold a weight and when to step back, and how to track each step from one session to the next.
• Timing circuits: rounds, work and restThree ways to time a circuit — rounds for time, fixed work and rest, or rounds against a cap — when each fits, and how to build each one as a template.
• How to run and log a Hyrox simulationFull or half, the exact movement list in race order, and how to build a Hyrox simulation as one For Time template so you can compare one attempt with the next.
• A Hyrox training week for people who already liftKeep your two heavy days, add running gradually and give one day to runs and stations together. A sample week, and how to build each day as a template.