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HYROX Conditioning & Endurance

Push your limits with high-intensity functional endurance routines inspired by competitive training! It is a fun and engaging way to stay incredibly fit through the autumn season.

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High Intensity Cardio

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Browse our clear exercise atlas with step-by-step instructions and form tips. Choose movements tailored to your ability — whether at home, outdoors, or at the gym.

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Flagship Creator

Workout Plan Generator

Designs strength, hypertrophy, and rehabilitation programs for gym or home with volume, tempo, and equipment matching.

Plan generator Goal: Strength, Hypertrophy, Cut System (Full Body, PPL, Upper/Lower, Split)

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Periodization & Exercise Selection Engine

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Peri-Workout Timing Simulator

Calculates optimal pre-workout meal timing for HIIT, strength, or endurance based on gastric emptying kinetics.

Exercises Workout plans High protein & fiber content

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Gastric Comfort & Energy Readiness

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BMR & TDEE Calculator (PPM / CPM)

Computes resting metabolic rate (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and target caloric intake.

BMR / TDEE Calories & Macros Diets

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Basal & Total Daily Energy Expenditure

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Clinical Pharmacopoeia — Medications & Supplements

Searchable pharmaceutical and supplement registry with pharmacokinetics, adverse effects, and food-drug interactions.

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Walking Running Physical Activity Skiing Stationary Quick Rowing Swimming Cycling Competitive Hiking Vigorous Effort Canoeing Driving Speed Vigorous Climbing Walking-exercise Carrying Cross-country Skiing Strength Dance Endurance Kayaking Moderate Effort Aerobic Firm Surface Light Effort Moderate Pace Brisk Ice Skating Leisure Recreational

FAQ: Frequently Asked Questions

Can I exercise while pregnant?

Yes, moderate exercise is generally encouraged during pregnancy, but always consult your doctor first.

What is an AMRAP workout?

AMRAP stands for 'As Many Rounds (or Reps) As Possible' in a given time frame, common in CrossFit.

How many days a week should I lift weights?

Most guidelines recommend lifting weights 2 to 4 days per week, allowing for adequate recovery.

What is plyometrics?

Plyometrics involves explosive exercises like box jumps designed to increase power and speed.

What is strength training?

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction.

How often should I exercise?

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity a week.

How much rest do I need between sets?

Rest periods vary by goal: 1-2 minutes for hypertrophy, 3-5 minutes for strength, and 30-60 seconds for endurance.

What is HIIT?

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity.

What is functional training?

Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

What is DOMS?

Delayed Onset Muscle Soreness (DOMS) is the muscle pain felt 24-72 hours after unaccustomed or intense exercise.

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HYROX Conditioning & Endurance

High Intensity

High-Intensity Aerobics (Step / Dynamic Cardio)

Racing cycling (> 20 mph)

Very High-Intensity High-Impact Aerobics

Very fast cycling (16-19 mph)

High impact aerobics

Intense stationary rowing

Cardio

Stair climber workout

Stationary Cycling

Vigorous step aerobics

Various social dance styles

Light stationary cycling

Vigorous stationary cycling

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Water walking, moderate pace

Brisk Water Walking

Whitewater Rafting or Kayaking

Windsurfing (Recreational)

Windsurfing or Kitesurfing (Wave Action)

Windsurfing - Competition Pumping for Speed

Dog Sledding (Mushing)

Figure Skating (Ice Dancing)

Ice Skating (General / Recreational)

Speed Ice Skating (> 14.5 km/h / > 9 mph, Recreational)

Ski Mountaineering / Climbing with Skis

Speed Skating (Competitive)

Cross-Country Skiing, Slow Pace (2.5 mph)

Cross-country skiing, 4.0-4.9 mph, moderate effort

Downhill Skiing (General / Recreational)

Ice Skating at Moderate Pace (9 mph or less / 14 km/h)

Cross-country skiing, vigorous pace (5.0-7.9 mph)

Cross-Country Skiing (Skating Technique)

Cross-country skiing (> 8.0 mph, elite, racing)

Downhill Skiing or Snowboarding (Moderate Effort)

Ski Mountaineering Uphill on Hard Snow

Downhill Skiing (Vigorous)

Biathlon / Cross-Country Skiing (Skating Technique)

Downhill Skiing or Snowboarding (Light Effort)

Sledding / Tobogganing

Rollerskiing (Elite Racers)

Snowshoeing (Moderate Effort)

Snowshoeing (Vigorous Effort)

Operating a Walk-Behind Snow Blower

Cycling (BMX or Mountain Biking)

Downhill Skiing (General / Recreational)

Stationary Rowing Ergometer (150 Watts, Heavy Load)

Carrying Heavy Load Over 74 lbs Upstairs

Canoeing and Rowing (2-3.9 mph, Light Effort)

Skiing, Cross-Country, >8 mph, Racing

Half-Kneeling Lateral Monster Walk with Mini-Band (with 5s Hold)

Half-Kneeling Dead Bug Core Anti-Extension (with 5s Hold)

Wall-Assisted Dead Bug Core Anti-Extension (Active Mobility)

Half-Kneeling Bird-Dog Spine Stabilization (with 5s Hold)

Half-Kneeling Bird-Dog Spine Stabilization (PNF Protocol)

Half-Kneeling Inchworm Walkout with Push-Up (PNF Protocol)

Half-Kneeling Inchworm Walkout with Push-Up (Fascial Glide)

Wall-Assisted Forward and Backward Leg Swings (Dynamic Flow)

Thoracic Spine Foam Rolling and Extension

30-Degree Incline Machine Bench Press with Explosive Concentric Drive

45-Degree Incline Machine Bench Press - Constant Tension

Single-Arm Dumbbell Decline Bench Press - Pyramid Protocol

Single-Arm Dumbbell Floor Press - 3-Second Pause Reps

Resistance Bands Pin Press Sticking Point - Standard Controlled Tempo

Barbell Close-Grip Bench Press - Unilateral Single-Arm Execution

Two-Arm Kettlebell Jerk

Stationary Rowing, 100 Watts, Moderate Effort

Steady Running at 11.2 km/h / 7 mph (Pace 5:20 min/km)

Team Handball (Match Play)