Field protocol for HYROX athletes
Stop guessing your next training block.
Test it.
Nine days with a stopwatch reveals which HYROX stations fatigue actually taxes you on, and which training quality is costing you minutes. Walk away knowing exactly what your next block is for.
No lab. A stopwatch, a treadmill, and nine days.
How it works
- 01
The anchor
Run one all-out 1km. It sets your treadmill pace for every test that follows.
- 02
The script
For each station: test fresh, run 1km at your pace, test again inside 30 seconds.
- 03
The verdict
Enter your times. Get eight taxes, ranked, your focus bucket named, and the plan built for it.
Same slow station. Opposite prescription.
A slow station with a low tax is a fitness gap: you need capacity. A slow station with a high tax is a durability gap: you have the capacity and lose it under fatigue. The fix for one is wasted on the other. Only the tax tells them apart.
Slow station, low tax: fitness gap. Slow station, high tax: durability gap.
The product
Eight taxes. One ranking. One call.
Enter fresh and fatigued times. The dashboard ranks every station by what fatigue took back and names the bucket for the next block.
Ranked by tax
8/8 stations
| Rank | Station | Tax |
|---|---|---|
| 01 | Sled Pull | +14.3% |
| 02 | Sandbag Lunges | +11.8% |
| 03 | Wall Balls | +9.6% |
| 04 | Burpee Broad Jumps | +8.1% |
| 05 | Sled Push | +6.4% |
| 06 | Row | +4.9% |
| 07 | SkiErg | +4.1% |
| 08 | Farmers Carry | +3.2% |
Recommended
Focus bucket: Max Force
The engine is always in. The focus bucket is what sits alongside it.
Sample profile.
The prescription
Every bucket has a plan.
Four focus blocks, one per bucket, each built around the engine work that is always in.
- Max Force: the sleds
- Power-Endurance: burpees, wall balls
- Grip + Structure: farmers, pull
- Eccentric + Unilateral: lunges
Your test picks the plan. Not a quiz. Not a guess.
The protocol
- Half-dose station tests: ranking the collapse, not simulating the race
- One pace anchor: every fatigued test preceded by the same standardized run
- Ordered by physiology: heaviest eccentric doses first, 48h apart