Guide
What should a Hyrox training app do for your week?
It should treat your running and your strength work as one week, because a Hyrox race is eight runs with eight stations between them and both kinds of training land on the same legs. Below are the five things Loadcast does today for a Hyrox goal, and what it leaves out.
Last updated: 2026-10-16
By Ole Fiegenbaum, founder of Loadcast. Before the app, Ole's triathlon training ran through one ChatGPT chat. More on the landing page.
How this page was made: the rules and example weeks come from the Loadcast engine, and every example week runs through the same check as the app. The studies are linked. The text was written with AI help.
What the research says about Hyrox
We have found no study of Hyrox itself in the research behind Loadcast. What exists is research on running and lifting in the same block, which is most of a Hyrox build.
In Wilson and colleagues (2012), running on top of lifting showed clear losses in size and strength against lifting alone, and cycling on top of lifting did not. Coffey and Hawley think this is likely down to the heavier eccentric load and muscle damage of running. A Hyrox build has a lot of running, so the lifting is the part to protect.
Robineau and colleagues (2016) followed 58 amateur rugby players for seven weeks. Strength came first, endurance followed after 0, 6 or 24 hours. Maximal strength gains were smaller in the group with no break than in the groups with 6 or 24 hours. The authors advise against putting two opposing qualities less than six hours apart.
Wilson et al. 2012. J Strength Cond Res. Concurrent training meta-analysis. PMID 22002517
Coffey & Hawley 2017. J Physiol. The molecular basis of concurrent training. PMC5407958
Robineau et al. 2016. J Strength Cond Res. Zero, six and 24 hour recovery spacing trial. PMID 25546450
What Loadcast does for a Hyrox goal
Hyrox is one of the races you can pick in onboarding. The lines below apply to the daily decision once Hyrox is your race.
- If the plan picks the Hyrox station session, it is 3 to 6 rounds of an 800 m run plus one station, at effort 7 to 8 out of 10, with rest between rounds.
- If you have already done one Hyrox station session this week, the next one becomes functional conditioning.
- If your recent runs include a hard one but no easy run, the next run becomes an easy run. If they include an easy run but no hard one, the next run gets intensity.
- If the plan picks an isolated upper body day, it becomes moderate strength, or functional conditioning if you trained hard yesterday, unless only your legs are sore.
- If you are in the taper with a race date set, one short lift stays in the week, and no more than one. For other races the taper has no lifting.
Where the phases apply
The phases need a race date set as your main goal. Then Loadcast counts back from race day: race week is the last 7 days, the taper days 14 to 8, and the peak days 28 to 15, the same windows as for a marathon. Percent means the share of your normal session length.
| Phase | Days to race | Run sessions |
|---|---|---|
| Peak | 28 to 15 | 90 percent |
| Taper | 14 to 8 | 60 percent, intensity held |
| Race week | 7 to race day | 40 percent, capped at moderate |
What these lines do not know
Loadcast does not record station times or sled weights, and the station session is a practice block, not a race simulation. If you want station by station tracking, that is not in the app.
The caps and swaps above are Loadcast rules, and we have found no study that tests them. The studies cover running with lifting, not Hyrox.
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Loadcast is an iPhone app. See it in the App Store.