Hyrox is unlike most fitness formats. It combines running with eight functional workout stations — sled push, ski erg, row, burpee broad jumps, sandbag lunges, wall balls, and more — and your race result depends on your ability to sustain effort across all of them. That means you can't train it like powerlifting, and you can't train it like marathon running. Formai is built to handle exactly this tension.
The three-phase structure
Formai organises your Hyrox prep into three phases, timed relative to your race date:
Phase 1 — Base (weeks 1–4) The goal here is aerobic capacity and strength foundation. Longer conditioning pieces at moderate intensity, compound strength work to build the engine. If you skip this phase, the build phase breaks you.
Phase 2 — Build (weeks 5–9) Race simulations start appearing. Station-specific conditioning blocks — ski erg intervals, sled push ladder sets, timed wall ball rounds — progressively increase in volume and specificity. Strength loads increase, but conditioning becomes the primary driver.
Phase 3 — Peak and taper (weeks 10–12) Volume drops, but intensity spikes. Race-pace simulations, race-day strategy rehearsal, and deliberate deload in the final week. Your body needs time to express the fitness you've built — the taper is the training.
Why station-specific tracking matters
Hyrox race performance is won and lost at the stations, not on the running sections. Formai tracks your station performance separately — your ski erg watt output, your sled push split times, your wall ball pace — and adjusts station-specific conditioning intensity based on your actual results rather than a fixed progression.
If you smash your ski erg targets two sessions in a row, the engine increases the intensity. If you miss your wall ball pace three sessions running, it backs off volume and rebuilds.
The strength base underneath it all
Conditioning gets the spotlight in Hyrox prep, but the strength base matters more than most athletes realise. You need leg strength to sustain your sandbag lunge pace at kilometre eight. You need upper body endurance to survive wall balls after a sled push. Formai layers strength work beneath the conditioning without competing with it for recovery.
See it in action
The best way to understand how the engine adapts is to use it. Download Formai and start with a free 14-day trial — no credit card required. Run your assessment, get your programme, and the engine starts learning from session one.