I just wanted to share some feedback because these programs have honestly been making a huge difference for me. Even though I’m not following every single session exactly (since I’m programming and competing as well), I consistently use the HYROX running and conditioning days from the app, and I mix them with some of my CrossFit training. The impact has been unreal. My 1km pace went from around 6:00/km to consistently 4:20–4:30/km in just a few months, which is a massive improvement for me. It’s not just me either — I’m also using this structure for some of my athletes, and I’m seeing incredible progress in them too. They’re currently preparing for an upcoming HYROX competition in Iran next month, and honestly… I think they’re going to crush it. Really appreciate the structure, logic, and quality of the programming. Thanks for building something this effective.

"How fast do I actually need to be to go sub-60?” We pulled this data from last season’s Elite 15 athletes - their fresh 5K/10K times and their average HYROX Pro finish times. It gives a clear picture of the aerobic engine required to hold race pace under fatigue… and it lets us work backwards to set realistic targets for anyone chasing that next level. 👉 Swipe the images to see the breakdown for men and women. Now let’s open the discussion… 👇 What do you think of these numbers? Drop your current 5K + 10K times in the comments...let’s see where everyone stands! 🏃🏽‍♂️

Hi there. According to pace calculator , I opened the pace calculator section and tried to follow and do everything step by step. I made a copy and did exactly what it said, but I’m not sure how to actually use this tool for what you mentioned. When I copied it into my Google Sheet, the same table appeared again, but honestly, I don’t know what I’m supposed to do

And about the pre-race warm-up, how long should it last and at what intensity should it be performed Personally, I usually bring my heart rate up to race pace, then take about 5 minutes of rest to let it come back down before starting.

Hi again. Here with another question. When it comes to breathing techniques, my main focus is maximizing oxygen intake and improving CO₂ clearance, so I can delay lactate buildup and fatigue. (I also deal with migraines, which are directly linked to oxygen levels.) But , I have a problem during long training sessions — I feel like I’m not getting enough oxygen, and it often triggers my migraines. The same thing happened to me in competition — after the race I had to get an IV drip, and then I felt better. The heat and sunlight definitely made it worse, but overall I think this is something I struggle with regularly. I would really appreciate it if we could talk about this question on Tuesday.