HYROX training & RoxBuddy FAQ
Straight answers about HYROX racing and training, and about how RoxBuddy coaches you for it.
What is HYROX?
HYROX is an indoor fitness race with a fixed format: eight 1 km runs, each followed by a functional workout station — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Because the format is the same at every event, times are directly comparable.
What are the 8 HYROX stations, in order?
In race order: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and wall balls (100 reps). A 1 km run comes before each station, so the race totals 8 km of running.
What weights are used at HYROX?
Loads depend on division. Farmers carry is 2 × 16 kg (Women Open), 2 × 24 kg (Women Pro and Men Open) or 2 × 32 kg (Men Pro). Sandbag lunges use 10, 20, 20 and 30 kg, and wall balls 4, 6, 6 and 9 kg in the same order. Wall ball targets are 3 m for men and 2.7 m for women. Always check the official HYROX rulebook for the current season.
How should I train for my first HYROX?
Build a running base, get strong on the sled and carry stations, and practise compromised running — running straight after a station on tired legs. Rehearse transitions and race order in simulation sessions, then taper in the final two weeks. RoxBuddy builds this into a plan around your race date.
What is compromised running in HYROX?
Compromised running is running on legs that are fatigued from the previous station. Your pace after a sled push is slower than your fresh pace at the same heart rate. RoxBuddy measures this with its Hybrid Threshold: run pace and heart rate recorded after stations, anchored to your LT1/LT2 bests.
How do I pace a HYROX race?
Start from your threshold (LT2) pace and add a penalty for compromised running. RoxBuddy's Race Engine turns that into sustainable and aggressive pace bands for every 1 km run, plus an honest probability of hitting your goal time.
How long should I taper before a HYROX race?
RoxBuddy's race planner lays your season out backwards from race day in Base, Build, Peak and Taper phases, with a two-week taper by default. If you miss or add a week, the plan re-plans from your current training load.
What is RoxBuddy?
RoxBuddy is an AI HYROX coach. It builds a training plan around your race date, reads readiness from your wearables, measures your threshold after the stations and tells you the race pace you can actually hold. It runs on the web today; an iPhone app is coming soon.
Who is RoxBuddy for?
HYROX and hybrid fitness athletes at every level — from people training for their first race to experienced athletes chasing a PB. The plan adjusts intensity, volume and complexity to your current level.
How much does RoxBuddy cost?
The Starter plan is free. RoxBuddy Pro costs US$7.99/month or US$59.99/year, with the first 7 days free and cancel anytime.
Which devices and apps does RoxBuddy work with?
Starter includes Apple Health, Health Connect and Garmin sync. WHOOP, Strava and intervals.icu sync are part of RoxBuddy Pro. Readiness from all your sources resolves into one daily tier, and falls back to the next source if one is missing.
Is there a RoxBuddy iPhone app?
RoxBuddy is live on the web now and works in your phone's browser. A native iPhone app with Apple Health sync and camera-based rep checking is coming soon.
What is AI Coach Eyes (Rep Check)?
Point your phone at yourself and record a set. AI Coach Eyes counts valid reps and checks technique for wall balls (including regulation target height), ski and row strokes, and running form. Pose tracking runs on-device, so the video never leaves your phone.
Can I change my training plan mid-cycle?
Yes. Tell your coach what changed — a new race date, an injury, a missed week — and the plan is restructured around it. You can also regenerate a single workout without rebuilding the whole week.
Is my Strava data private?
Strava data is shown only to you in RoxBuddy, kept for up to 7 days, deleted when you disconnect, and never sent to the AI coach or other AI providers. RoxBuddy does not sell your data for advertising.
Is RoxBuddy affiliated with HYROX?
HYROX is a trademark of Upsolut Sports GmbH. RoxBuddy is independent and is not affiliated with, sponsored by, or endorsed by HYROX or Upsolut Sports GmbH.
Does RoxBuddy give medical advice?
No. RoxBuddy is a training tool and does not provide medical advice. Consult a healthcare professional before starting a new exercise programme.