Your first Hyrox

Get to your first
Hyrox finish line.

A counting-down, guided plan that walks you through every session and teaches you every station — so you arrive ready, not guessing.

Get started — free See the plan→

Free to download · train free · no card needed

4.9 — loved by first-timers

week guided plans

stations coached

Weekly

auto-adjust

60+

live races

Plan counts down to your race — anywhere in the world

The method

A coach's logic,
engineered into an app

Apex isn't a library of workouts to pick from. It's a single, deliberate plan that knows your race, your level and your schedule — and rebuilds itself as you go. This is what's happening under the hood.

Periodised to your race date

Apex builds backwards from the day you race. Four phases — Base, Build, Peak, Taper — each with a job: build the aerobic engine, add race-specific intensity, rehearse the full event, then arrive fresh. Nothing is filler; every week has a reason and a place in the countdown.

Trained in race order

A Hyrox is eight runs and eight stations in a fixed sequence, and every run starts on legs that just finished a station. Apex trains that exact reality — compromised running, RoxZone transitions and race-order mini-simulations — so the day itself feels rehearsed, not improvised.

Every station, coached in context

The first time the sled push lands on your plan, so does a short guide: how to set your body, how to breathe, the mistakes that quietly cost first-timers minutes. You learn each of the eight stations the week you actually need it — not from a video you watch once and forget.

Re-planned from what you actually did

Log a session and Apex adjusts the next one. Beat your target splits and it nudges the pace up; miss a week and it eases you back in with a recovery ramp. Your plan follows your real progress — the one thing generic plans, and most apps, never do.

Everything inside

One app.
Every part of race prep.

Not a library of workouts to decode — a single, complete system that plans, coaches, paces and adapts, from sign-up to finish line.

Counting-down plan

A 12-week plan built backwards from your race date — Base, Build, Peak, Taper, every week counting down.

Guided race-order sessions

Follow every session block by block — warm-up, run, RoxZone, station — with live timers and a target on each.

Every station coached

Technique, pacing and the common mistakes for all 8 stations, taught the week you actually need them.

Target splits & pacing

Personal pace and split targets on every run and erg, built from your 5 km time and experience.

Adapts every week

Log your sessions and the plan re-tunes itself — harder when you’re flying, gentler when life hits.

Live finish estimate

Your projected HYROX finish recalculates as you log, so you know you’re ready long before race day.

Progress & personal records

Automatic PR detection, finish-time trend and full history across your training block.

Race results import

Raced before? Import your public results page — Apex reads your finish and splits and retunes the plan to beat them.

Live race calendar

Pick your real HYROX race from the live calendar and the countdown starts from today.

Guided training

From warm-up to
wall balls, guided.

Today, decided for you

Open the app and the day’s session is already there — with why it matters this week and how long it takes.

A target for every block

Each run, erg and station comes with a pace or split to hit and a heart-rate zone to stay in.

Log a split, see your finish move

Tap in your real times and your projected Hyrox finish recalculates on the spot.

Progress you can see

Know you're ready —
because the numbers say so

Apex turns every logged session into signal: a live finish estimate, automatic PRs, split history and heart-rate zones. No spreadsheets, no guessing where you stand.

A finish time that moves

Your projected HYROX finish updates every time you log a session — watch it drop as the block goes on.
Personal records, caught automatically

Beat a SkiErg, row or 5 km split and Apex flags the PR and feeds it back into your targets.
Splits, station by station

Every erg and run split logged and compared, so you see exactly where the time is — and where to find more.
Heart-rate zones that mean something

Z2 on the recovery, Z5 on the final push — every block carries a heart-rate zone target so you always know how hard to go.

Race day

8 runs. 8 stations. One clock.

Every run starts on legs that just finished a station. Apex rehearses the exact sequence — compromised running, transitions and all — so nothing on the floor is a surprise.

See the 12-week plan

How it works

Ready in three steps

Tell us about you

Your race date, how many days a week you can train, your current 5 km, and the station that scares you most. Two minutes, no fitness test.

Get your counting-down plan

Apex builds a 12-week plan backwards from race day — Base, Build, Peak and Taper — with every session sized to your level.

Train guided, adjust weekly

Follow each session block by block. Log your results and the plan re-tunes itself, so you keep progressing right to the start line.

8 km

of running, paced to the second

target splits mapped per race

sessions a week, no more

guesswork on race day

The 8 stations

Learn every station
before you meet it

All station guides

01 1000 m

SkiErg

A standing double-pole machine. Full-body pull to reel in 1000 m.

Read the guide →

02 50 m

Sled Push

Push a loaded sled 50 m. Legs and lungs.

Read the guide →

03 50 m

Sled Pull

Hand-over-hand rope pull to drag a sled 50 m toward you.

Read the guide →

04 80 m

Burpee Broad Jumps

Burpee, then jump forward, repeat for 80 m. The classic pace-killer.

Read the guide →

05 1000 m

Row

Concept2 rower, 1000 m. A chance to breathe if you pace it.

Read the guide →

06 200 m

Farmers Carry

Carry two heavy weights 200 m. Mostly a grip and posture test.

Read the guide →

07 100 m

Sandbag Lunges

Walking lunges carrying a sandbag on your shoulders, 100 m.

Read the guide →

08 100 / 75 reps

Wall Balls

Squat and throw a medicine ball to a target, for reps. The finish line’s last obstacle.

Read the guide →

The stations

Master the eight before you meet them

SkiErg to wall balls — technique, pacing and the mistakes that cost first-timers minutes, taught the week each station lands on your plan.

All station guides

The 12-week plan

Every week counts
down to race day

See the full plan

Base

Wk 1–4

Build the aerobic engine and learn the two ergs, sleds, carries and lunges.

W01

Meet the engine

Easy aerobic base + learn the ergs.

W02

Add the sleds

Sled push/pull + first run+station intervals.

W03

Carries & lunges

Farmers carry + sandbag lunges.

W04

All 8 stations

Meet every station at half distance.

Build

Wk 5–8

Race-specific intensity — timed ergs, goal-pace intervals and the first mini-sims.

W05

Longer efforts

First timed 1000 m ergs + run intervals.

W06

Recovery

Cut volume ~40%. Polish weak stations.

W07

Mini-sim 1

Goal-pace 800s + race-order stations 1–4.

W08

Mini-sim 2

Progressive run + race-order stations 5–8.

Peak

Wk 9–10

Half- and full-Hyrox simulations. Rehearse pacing, fuelling and transitions.

W09

Half-Hyrox

Goal-pace intervals + a timed half-Hyrox.

W10

Dress rehearsal

Full/¾ Hyrox sim. Rehearse fuelling.

Taper

Wk 11–12

Volume down, intensity kept sharp. Arrive fresh and ready to race.

W11

Sharpen

Volume down ~40%, keep it crisp.

W12

Race week

Stay fresh, stay sharp. Race day.

Why Apex

A real coach's logic,
in a free app

Feature	APEX	Generic app	1:1 coach
Built around your race date	Included	Not included	Included
Teaches every Hyrox station	Included	Not included	Sometimes
Target splits for runs & ergs	Included	Not included	Included
Adjusts to your real results	Included	Not included	Included
Guided, follow-along sessions	Included	Sometimes	Not included
Compromised running & race-order sims	Included	Not included	Sometimes
Live finish-time estimate	Included	Not included	Sometimes
Pause & resume with a recovery ramp	Included	Not included	Included
Live HYROX race calendar built in	Included	Not included	Not included
Fits the days you actually have	Included	Sometimes	Included
Costs less than one coached month	Included	Included	Not included

Why trust the plan

Built on the real race,
not a template

Apex is a faceless product on purpose — the credibility is in the method, not a personality. Here's what stands behind it.

Built on the official format

Every plan is shaped around the eight Hyrox stations in race order and the eight runs between them — the exact event, not generic conditioning.

The same engine as the app

The pace and split targets you see here come from the same tested engine that runs inside Apex — not round numbers pulled from a template.

It re-plans from your results

Most plans are static PDFs. Apex adjusts every week from what you actually did — the one thing people wish every other app would do.

No gatekeeping

No boutique gym required. Where a station needs kit, you get the closest effective substitute, sized to the days you can train.

Free to train · no card · your data stays yours.

Already raced?

Not your first Hyrox?
Chase the PB.

Improver and Performance modes turn the same engine up: goal-pace intervals, full-Hyrox simulations and pacing built to negative-split your race.

Set a target finish and Apex reverse-engineers the splits to get you there.
Weak stations get extra volume — the app biases your plan to your slowest links.
Every result you log sharpens next week: negative-split pacing, not just more work.

Pick your level

One engine, three plans

First-Timer

Never raced Hyrox? Twelve weeks to your first finish line, learning every station on the way.

10 weeks

Improver

One or two races in? Ten weeks of goal-pace work and mini-sims to take real minutes off.

8 weeks

Performance

Chasing the podium? Eight sharp weeks of race-specific pacing and full-Hyrox simulations.

Inside the app

A look around

Today

The one session that matters, ready to go.

Guided player

Follow every block with a live target.

Your plan

Twelve weeks, counting down to race day.

Exercise library

Every movement, taught — how-to, muscles, cues.

Log every set

Weight, reps and rest — Hevy-style.

Why we built Apex

“We watched too many first-timers train hard for months and still walk to the finish line — not because they weren't fit, but because nobody taught them how to race.”

Apex is the coach we wished we'd had for our first Hyrox: one that knows the race, counts down to it with you, and makes sure that on the day, nothing is a surprise. Whether it's your first finish line or your fastest, the plan does the thinking so you can do the work.

Member results

From first finish
to fastest yet

Real-world outcomes the plan is built for — a first-timer to the line, an improver to a PB, a racer under their target.

First finish

Before

Never raced

→

After

1:38:20

Walked zero runs

“Twelve weeks earlier I couldn’t do a wall ball. I crossed the line knowing exactly what to do at every station.”

Marta S. · Hyrox Amsterdam

New PB

Before

1:42:10

→

After

1:31:05

−11 min

“The pace targets and mini-sims did it. First time I’ve run the back half faster than the front.”

Tom B. · Hyrox Manchester

Sub-1:20

Before

1:22:40

→

After

1:18:02

−4:38

“Goal-pace weeks plus a full-Hyrox simulation. Arrived fresh, executed the plan, hit the number.”

Omar D. · Hyrox Dallas

First finish lines

People who arrived ready

“I'd never touched a sled in my life. Apex walked me through every station and I crossed my first finish line without walking a single run.”

Marta S.

Hyrox Amsterdam · First-timer

Learn

Know the race
before you run it

All guides

Pacing

How to pace your first Hyrox

Where first-timers lose the most time — and the simple pacing rules that fix it.

6 min read →

Technique

Every Hyrox station, explained

SkiErg to wall balls: what each station demands and how to save energy.

9 min read →

Race week

Your race-week checklist

Fuelling, taper and race-morning routine so nothing is left to chance.

5 min read →

Running

Why the runs decide your race

Compromised running is the whole game. How to train legs that keep moving.

6 min read →

Format

Singles, Doubles or Relay?

Which Hyrox format to pick for your first race — and how training differs.

4 min read →

Planning

How many weeks do you need?

From a 5k base to the start line: realistic timelines for your first Hyrox.

5 min read →

Free tool

Predict your
Hyrox finish

Runs the exact engine inside the app. Enter your 5 km and experience to see a realistic finish time, race pace and erg splits — free, no sign-up.

Your 5 km timeExperience

Est. finish

1:35:12

Race pace /km

5:54

Erg /500m

2:09

Running total

0:47:12

Estimate only — your real finish depends on your stations and pacing. Apex builds the plan that gets you there.

Get the app

Get started

Get the app.
Start free.

Install Apex and get your whole plan — the counting-down schedule, target splits and station coaching — free. No card, no catch.

Free to download · train free · no card needed

Download free

Get Apex on iOS or Android — no card, no commitment.

Answer a few questions

Experience, days per week, target race — Apex builds your plan on the spot.

Train, guided

The counting-down plan, target splits and station coaching — all included, free.

Your whole plan, coaching and analytics — included.

FAQ

Questions, answered

I have never done a Hyrox. Is this for me? +

Especially for you. Apex is built first-and-foremost for first-timers: it teaches every station, paces every run, and counts down to your race so you arrive knowing exactly what to do.

Do I need a gym full of Hyrox equipment? +

No. The plan adapts to what you have — most sessions need only a bit of space and a way to run. Where a station needs kit, we give you the closest effective substitute.

How many days a week will I train? +

You choose — typically three to five. Apex sizes the plan to the days you commit to, so it fits your life instead of fighting it.

What if I miss a session or fall behind? +

Nothing breaks. Log what you did (or skip it) and the plan re-tunes the following week — easing off after a gap and ramping back up safely.

Is Apex free? +

Yes — Apex is free. Download it and get the whole thing: the counting-down plan, target splits, station coaching and continuous re-planning, all included. No card, no catch.

Do I need a Hyrox already booked? +

No — you can start with a target date and lock in the real event later. Once you pick a race, Apex recalculates the whole plan to count down to that exact day, and pulls live event data so you can find one near you.

How is this different from a running app like Runna? +

Running apps train you to run. Apex trains you to race a Hyrox: the eight stations, the sleds and carries, the compromised running between them, and the pacing that ties it together. It is built around the event, not bolted on.

I have raced before and want a PB. Is that supported? +

Yes. Improver and Performance modes turn the same engine up — goal-pace intervals, weak-station bias and full-Hyrox simulations, with target splits built to negative-split your race instead of just finishing it.

What happens after my race? +

On the finish line Apex sets up your next one: it imports your splits, finds your weakest station, and offers a new plan aimed at a faster time. Your first Hyrox becomes the baseline for your best one.

How do I get started? +

Download the app, answer a few questions about your experience, days per week and target race, and Apex builds your plan on the spot — then walks you through your first session, guided station by station.

Upcoming races

Pick a date. Start the countdown.

Choose your real HYROX race and Apex builds the plan backwards from it. Live event data, pulled from the official calendar and refreshed continuously.