Hyrox Training

Built by a Hyrox athlete,
to help you train for one.

Built to pull in workouts specifically to train for any station you face at Hyrox, on demand, from the equipment in front of you.

Build a session

Coming soon to iPhone and Apple Watch.

The sessions

Build the workout, or have it built.

Start from a template, build your own, or hand Enva Intelligence the equipment you have, the time you have and the station you need to fix. It writes the session.

Selecting available equipment for a generated session — 01Your equipment

Entering a goal: focus on the wall ball station for an upcoming Hyrox race — 02The station to fix

A generated 30-minute Hyrox wall-ball session, three rounds, six exercises — 03The session

The strength inside those sessions is logged set by set, weight and reps per movement, with a progression view so you can see the numbers moving week to week.

And every workout you build runs on your Apple Watch, so you can do it and record it from your wrist.

The Log Strength screen: goblet squat, squat jump and overhead press, each with per-set weight and reps and a progression link

The target

One finish time. Everything reads through it.

Enter your goal and the date. Enva models a projected time from your actual training, shown honestly as a wide-range projection rather than a prediction. No bracket lookups: it comes from your zone distribution, your run volume, your station work and how you have been recovering.

Then it names the single biggest limiter this week, not a list of ten things to fix. Under-fueling by 649 kcal a day. Sleeping 0.4 hours short. Protein at 125 g against a 183 g target. Each one ranked against your own recent baseline.

The plan

What to work on, and when.

A HYROX® race is 8 km of running split across eight stations. Enva keeps the focus where the time actually is, and moves the emphasis as the race gets closer.

What to focus on: running capacity as the largest time lever, station-specific work under fatigue, pacing strategy, and sleep and recovery — The levers

Training approach by phase: Build 8-plus weeks out, Race prep 4 to 8 weeks, Peak 2 to 4 weeks, Taper 0 to 2 weeks — The phases

Build, race prep, peak, taper. Enva knows which phase you're in from your race date and adjusts what it asks of you, right down to reducing volume 40 to 50% in the final two weeks.

Race day

Sixteen segments, paced on your wrist.

Eight runs and eight stations. The race is decided by how well you run each segment after the last one. Enva paces all sixteen from your training data, shows the next station before you reach it, and hands you the splits at the finish.

Apple Watch: Hyrox race, 16 segments, Start Race — Start

Apple Watch: Run 1 of 8, segment timer, heart rate — Run 1 of 8

Apple Watch: Station 1 of 8, SkiErg, segment timer, Next — Station 1 of 8

Apple Watch: finished, total time and a split for every segment — The splits

Where you stand

The goal, checked against real progress.

Every session you log and every race you run updates the picture. The goal screen shows a projected finish time built from your actual training, labeled honestly as a wide-range projection rather than a prediction.

And it names the single biggest thing holding that time back this week, ranked against your own recent baseline, not a generic list of ten fixes.

A Hyrox Solo goal set to 1:40:00, a projection note, and a ranked list of what's holding the time back: under-fueling, sleep duration, protein

What feeds your goal

Every signal, one question.

Once the goal is set, Enva stops reporting numbers and starts answering one thing: what is holding this back right now.

Zone distribution

Whether your easy work is genuinely easy. Hyrox punishes an aerobic base built entirely at threshold, and most people training for it live in the wrong zone.

Recovery

HRV, resting heart rate and post-effort drop, read against your own baseline, not a population chart.

Sleep

Duration, consistency, and the deep and REM split. The part that decides whether last week's training became fitness or just fatigue.

Nutrition

Calories against real expenditure, and whether protein is supporting the strength side while you hold a deficit.

Load balance

Running against stations against everything else. Progressive overload only works when the progression is visible across both.

Labs

Ferritin, vitamin D, thyroid, inflammatory markers. When the training is right and the times are not moving, this is usually where the answer sits.

Not just Hyrox

Hyrox is one example. The same system reads any goal.

Set a target for a HYROX race, a DEKA event, a Dri-Tri, an Orangetheory benchmark, or any goal with a date and a number attached, and Enva reorganizes the same way: a projection, the single ranked limiter, a plan by phase, and sessions built around it. This page is written around Hyrox because that's the race Marcus is training for right now. The system underneath isn't specific to it.

HYROXDEKADri-TriOrangetheory benchmarksAny goal with a finish line

Early Access

Put a number on it.

Join the waitlist and start your first goal on day one.

Coming soon to iPhone and Apple Watch.

HYROX® is a registered trademark of HYROX GmbH. Enva and Olympus Hills Ventures LLC are independent and are not affiliated with, endorsed by, sponsored by, or otherwise associated with HYROX or HYROX GmbH. All references to HYROX on this page are descriptive, to identify the event this training feature is designed for.