Assess the starting point
Record current 5K ability, strength, station experience, mobility, injuries and available training time.
Hyrox Circuit Training
Competitive pathway
Prepare for running, stations and fatigue as one connected race.
BodyRepair Hyrox connects compromised running, sled push and pull, wall balls, farmer carries, lunges, rowing, skiing and recovery within one structured race-preparation pathway.
Training is shaped around current running capacity, station experience, weekly availability, recovery and relevant health or injury restrictions.
Race-specific preparation
Hyrox performance depends on more than isolated strength or running speed.
The pathway brings together running under fatigue, functional station performance, pacing, training load and recovery so the athlete can prepare for the complete demands of the event.
Build race-specific capacity
Develop running, station skill, strength endurance and transitions through progressive training phases.
Connect performance and recovery
Review pace, station times, effort, soreness, symptoms and readiness within one continuous record.
How the pathway works
Progress from general capacity towards race-specific performance.
BodyRepair organises preparation through assessment, structured training blocks, live session records and recovery review.
Health and training intake
Record experience, health considerations, injuries, equipment and event goals.
Performance baseline
Establish 5K time, station ability, strength endurance and current training capacity.
Training phase
Begin with base, build or race-preparation work according to readiness.
Running development
Improve easy pace, threshold capacity and running under fatigue.
Station progression
Develop technique, load tolerance and station efficiency.
Simulation and review
Combine runs and stations while reviewing pacing and fatigue.
Race readiness
Taper, review and prepare the event strategy.
Who the pathway may support
Structured preparation for different levels of Hyrox experience.
The appropriate programme depends on health, running capacity, station experience, training history and event goals.
First-time competitors
People preparing for their first Hyrox event and learning the demands of each station.
Recreational athletes
People aiming to complete the event with greater confidence and improved pacing.
Returning competitors
Athletes seeking better station efficiency, transitions and overall race time.
Doubles competitors
Partners preparing pacing, station allocation and shared race strategy.
Competitive athletes
Experienced participants developing race-specific performance and advanced training structure.
Athletes returning from injury
People moving from rehabilitation towards Hyrox-specific training where progression is appropriate.
Training phases
Build race readiness through planned stages.
The pathway can organise preparation into base, build and race-specific phases rather than relying on repeated full simulations.
Movement and aerobic foundation
Build running consistency, station familiarity, movement quality and general strength endurance.
Load and compromised running
Increase station demands, threshold work and the ability to run effectively after functional effort.
Simulation, pacing and taper
Practise race combinations, transitions, pacing strategy and recovery before the event.
Station-specific preparation
Train each station while preserving the demands of the full race.
BodyRepair can track technique, load, distance, time, effort and recovery across the major functional stations.
SkiErg
Develop sustainable output, pacing and upper-body endurance.
Sled Push
Build lower-body force, body position and load tolerance.
Sled Pull
Develop pulling strength, grip and efficient backwards movement.
Burpee Broad Jumps
Improve rhythm, repeatability and movement efficiency under fatigue.
Rowing
Build controlled pacing, technique and full-body endurance.
Farmer Carries
Develop grip, trunk stability, posture and loaded movement.
Sandbag Lunges
Build unilateral strength, balance and fatigue resistance.
Wall Balls
Develop squat endurance, target consistency and breathing control.
Compromised running
Learn to run well after the station has changed your body.
Hyrox running is not eight isolated kilometres. Each run begins after a demanding station, making pace control, recovery and movement consistency essential.
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Easy running
Build aerobic capacity and weekly consistency. -
Threshold work
Develop sustainable speed and controlled discomfort. -
Intervals
Improve pace, recovery and repeatability. -
Compromised running
Practise running immediately after functional stations. -
Race-pace control
Learn to avoid overcommitting early in the event. -
Motion and route indicators
Connect pace, fatigue and available movement data.
Personalised programming
Build around your 5K capacity, experience and weekly availability.
BodyRepair can shape Hyrox preparation around the person’s current running performance, station ability, equipment access and recovery capacity.
- Current 5K time or running baseline
- Target event date
- Available weekly sessions
- Solo or doubles category
- Gym and station-equipment access
- Existing injuries or restrictions
- Running and station strengths
- Recovery and wider training demands
Live session tracking
Record the detail needed to understand race-specific progress.
Each training session can preserve running, station, load, transition and recovery information within one record.
Running pace
Record current, average and interval pace where available.
Station time
Track how long each station takes and how performance changes.
Load and distance
Record sled load, carry load, repetitions and required distance.
Transition time
Review movement between runs and stations.
Effort
Capture perceived effort across the full session.
Pain and symptoms
Record physical concerns before, during and after training.
Recovery between stations
Observe how quickly breathing and pace settle.
Session completion
Preserve completed, modified or stopped sessions transparently.
Training load and recovery
High-volume preparation requires controlled recovery.
Hyrox training can combine running, resistance, impact, grip and high cardiovascular demand. Recovery information should influence progression.
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Sleep and readiness
Review whether the athlete is prepared for the planned session. -
Soreness by region
Track accumulated lower-body, upper-body and grip fatigue. -
Running load
Monitor changes in weekly distance and intensity. -
Station load
Review changes in volume, resistance and simulation frequency. -
Reduced-load options
Modify stations, shorten running or substitute recovery work. -
Taper planning
Reduce accumulated fatigue before competition.
Simulation and race strategy
Practise the race without overusing full-race simulations.
The pathway can use partial combinations, station clusters and controlled simulations to develop readiness while managing fatigue.
Run-station combinations
Pair selected runs and stations to practise compromised movement.
Station clusters
Combine related stations to develop local and systemic endurance.
Half simulations
Rehearse pacing and transitions without completing the full event.
Full simulations
Use complete simulations sparingly and only when appropriate.
Pacing strategy
Set realistic running and station targets for the event.
Transition planning
Practise movement, breathing and decision-making between stations.
BodyRepair Vision
Keep pace, station sequence and race-stage guidance within view.
Compatible smart glasses can provide concise, hands-free guidance during Hyrox training and controlled race simulations.
- Current run pace and distance
- Next station and equipment reminder
- Station repetition or distance target
- Interval and recovery countdowns
- Transition guidance
- Voice-controlled session logging
- Pace and effort alerts
- Safety and stop instructions
Race Simulation
Station 4
Minimal information during high-intensity work.
Smart-glasses displays should remain concise and should not introduce complex menus, messages or distracting visual content during activity.
Health-led performance
Competition goals should not override symptoms, injury or recovery.
BodyRepair preserves health, injury and recovery information throughout the Hyrox pathway so race preparation remains connected to the athlete’s actual condition.
- Health screening before structured progression
- Existing injury restrictions
- Pain and symptom monitoring
- Running and station load review
- Reduced-load and substitution options
- Professional review where required
Clinical infrastructure
A clinical foundation beneath every pathway.
BodyRepair does not begin with a generic programme. It begins by understanding your health, capability, current activity, injuries, restrictions and goals, then builds a pathway around the information that matters.
Guided onboarding
Capture the health, injury, treatment, medication and movement information needed to establish a safe starting point.
Capability baseline
Record what you can do today, including current activity, pain, mobility, fitness and recovery indicators.
Safe pathway design
Shape progression around your current capability, with restrictions, contraindications and review points built in.
Continuous review
Track progress, symptoms, treatment and recovery so the pathway can respond as your needs change.
Health-led progression
Supportive technology, not automated diagnosis.
BodyRepair helps organise information, identify patterns and support safer decisions. It does not diagnose medical conditions or replace a doctor, physiotherapist or other suitably qualified professional.
- Health and safety gates before progression
- Pain, symptom and recovery monitoring
- Restrictions around flagged health concerns
- Optional professional sharing and review
- Longitudinal records controlled by the user
Event readiness
Review preparation across the full demands of the event.
Race readiness should combine training completion, running capacity, station performance, recovery and the absence of unresolved safety concerns.
Running readiness
Review running consistency, pace control and distance tolerance.
Station readiness
Confirm familiarity and appropriate capacity across all stations.
Transition readiness
Practise moving between running and functional work efficiently.
Recovery readiness
Review fatigue, soreness, sleep and overall event confidence.
Hyrox training places significant demands on the cardiovascular and musculoskeletal systems.
New, severe or worsening pain, chest symptoms, fainting, unusual breathlessness, confusion, sudden weakness or other concerning symptoms should result in stopping activity and seeking appropriate professional, urgent or emergency support. BodyRepair does not replace medical assessment or qualified coaching.
BodyRepair Hyrox
Connect running, station performance, recovery and race readiness within one pathway.
Build a structured Hyrox programme around your current fitness, event goals, training capacity and recovery.