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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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Train Mindfully and Build Fitness at Your Own Pace

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

FAQ: Frequently Asked Questions

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.

What is calisthenics?

Calisthenics is a form of strength training consisting of a variety of movements that exercise large muscle groups using body weight.

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.

How to warm up before exercise?

A good warm-up should last 5 to 10 minutes and include light aerobic activity and dynamic stretching.

Why is stretching important?

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

What is Pilates?

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements.

What are compound exercises?

Compound exercises are movements that work multiple muscle groups at the same time, like squats and deadlifts.

What is an AMRAP workout?

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

What is DOMS?

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

What is plyometrics?

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

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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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Jogging in Place

General Jogging

Mini-Trampoline Jogging (Rebounding)

Slow Jogging at 6.4 km/h / 4 mph (Pace 9:20 min/km)

Steady Running at 8.3 km/h / 5.2 mph (Pace 7:15 min/km)

Running at 9.6 km/h / 6 mph (Pace 6:15 min/km)

Running at 10.8 km/h / 6.7 mph (Pace 5:35 min/km)

Run-Walk Intervals (Jogging under 10 Minutes)

Running at 8 km/h / 5 mph (Pace 7:30 min/km)

Fast Running at 12.8 km/h / 8 mph (Pace 4:40 min/km)

Running at 12 km/h / 7.5 mph (Pace 5:00 min/km)

Running at 13.8 km/h / 8.6 mph (Pace 4:20 min/km)

Running at 14.4 km/h / 9 mph (Pace 4:10 min/km)

Elite Sprint-Pace Running at 19.3 km/h / 12 mph (Pace 3:06 min/km)

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

Competitive High-Speed Running at 17.7 km/h / 11 mph (Pace 3:25 min/km)

Maximum Sprint Pace at 20.9 km/h / 13 mph (Sub-3:00 min/km Pace)

Cross Country Trail Running

High-Paced Running at 16 km/h / 10 mph (Pace 3:45 min/km)

Extreme Maximum Sprint at 22.5 km/h / 14 mph (Pace 2:40 min/km)

Stair Running (Ascending)

General Running (Moderate Pace)

Track Running and Athletic Team Practice

Marathon Running (42.195 km Race)

Alaska Native Games (Eskimo Olympics General)

Recreational Badminton (Singles and Doubles)

Competitive Match Badminton

Basketball Game Play (General)

Shooting Baskets and Free Throws

Playing basketball

Basketball drills and practice

Bowling game

Sports Coaching (Team Sports and Drills)

Flag Football, General

Rock climbing and rappelling

Rock or Mountain Climbing

Bull Riding (Rodeo)

Track and Field Athletics

Pushing an airplane into the hangar

Stair climbing with 23-34 kg load

Recreational Canoeing

Competitive Sailing

Windsurfing - Competition Pumping for Speed

Water Walking, Light Effort

Snowshoeing (Moderate Effort)

Fast Bicycling (14–15.9 mph / 22.5–25.5 km/h)

Volleyball (Noncompetitive, 6-9 Member Team)

Brisk Walking at 3.5 mph on Flat Surface

Water Volleyball (Pool Volleyball Game)

Slow-Paced Jump Rope (< 100 Skips/min)

Side Jackknife

30-Degree Incline Dumbbell Bench Press

Triceps Overhead Extension with Rope

Two-Arm Dumbbell Preacher Curl