Dashboard
Phase Map
Today's Focus
PRs & Bests
Men's Pro Reference
30-Week Program
Today's Session
Log This Session
š HYROX Race Predictor
Input your training benchmarks and get a projected race time with station-by-station splits and pacing strategy.
Your Training Benchmarks
Predicted Race Splits
ā± Rest Timer
Recommended Rest Times
š„ Warm-Up Library
Every session begins with 10 minutes of targeted prehab. These are non-negotiable ā they rebuild your stack before you load it.
ā Core Progression
Anti-extension, anti-rotation, anti-lateral, loaded carries ā progressed by phase.
š¦“ Posterior Chain
Glutes, hamstrings, upper back, lower traps, lats ā the foundation of everything.
šÆ HYROX Station Reference
Official Men's Pro specs ā 2025/26 season rulebook.
š Training Log
š Weekly Check-In
10-item weekly readiness assessment. Honest answers keep you on track.
Check-In History
ā ļø Red Flags & Pivot Protocols
When something hurts or stalls ā here's exactly what to do.
š¾ Data & Backup
Export, import, and protect your training history.
š¤ Export Data
Download a full backup of all your logged sessions, check-ins, PRs, and settings.
š„ Import Data
Restore from a previous backup. This will merge imported data with current data.
š Clear Data
Reset all tracking data. Your program structure stays intact. This cannot be undone.