Check out the official HYROX rulebook for everything you need to know about divisions, rankings, and event standards.

Looking to compete in the HYROX? Your PFT completion time is a useful indicator for assessing where you rank among the competition and used by trainers and coaches to guide athletes into the appropriate competitor division.

• looks_one HYROX PRO 15-25 minutes
• looks_two HYROX Single 25-35 minutes
• looks_3 HYROX Doubles 30-45 minutes

Controls

Teppo's Workout Generator allows athletes to quickly generate unique cross-training workouts that can serve as either a standalone workout or be integrated into a HYROX training program.

Your first task is to select your Training priority. Your options are General Physical Preparedness (GPP) or Strength Bias. GPP workouts incorporate the core Hyrox movements and their variations. A Strength Bias priority will deliver a mix of conventional weightlifting (deadlifts, barbell squats, presses, etc.) and Hyrox-specific movements in a variety of combinations.

Next, select the Structure of your workout, which is categorized in terms of work parameters:

For time
The athlete will complete a finite amount of work as quickly as possible. This work parameter can take many forms, the most common being a series of exercises completed for multiple rounds.

Max rounds
Often referred to as "AMRAP" (As Many rounds As Possible), these workouts are defined by completing as much work as possible within a specific period of time. For example, the athlete completes a series of 3 exercises and repeats the series over and over against a fixed duration.

On the minute
Every minute on the minute; with a running clock work is completed at the top of each minute (EMOM), or every other minute (E2MOM), or every third minute (E3MOM), and so on. The athlete's objective is to complete the work well before the minute elapses and the next round begins.

Workouts

Selecting the Structure will automatically load the first result of the workout generator. Changing the structure to another option will update the workout with a new result.

Other controls to be aware of:

refresh
↳ Reloads the current selections to generate another workout

edit
↳ Makes the workout content editable

content_copy
↳ Copies the current workout to your clipboard

open_in_new
↳ Sends the workout to a new tab that includes a timer

share
↳ Share the workout on social media

Changing the Training priority will clear the current workout and start the process over again.

Controls

Teppo's Whiteboard enables athletes and coaches to quickly generate unique exercise combinations that can be combined and customized into complete training sessions.

First select the Number of exercises you wish to combine. Teppo will then randomly draw from the same exercise pool used in the workout generator to create a combination based on the number selected.

Now get to work building your training session:

refresh
↳ Reloads the current selection to generate another combo

arrow_forward
↳ Moves the current combo to the adjacent staging area, repeat to append multiple combos in series

edit
↳ Converts the staging area to editable text

delete_forever
↳ Clears all content in the staging area

calculate
↳ Opens a calculator for 1RMs and training percentages

content_copy
↳ Copy and paste your custom training into email or social media

open_in_new
↳ Sends your custom workout to a new tab

share
↳ Share your custom workout on social media

You can change and reload Number of exercises repeatedly without changing content already in the staging area.

Basal metablic rate (BMR) is estimated using the Mifflin-St Jeor equation.

The Mifflin-St Jeor equation offers superior accuracy for estimating BMR due to its utilization of a more recent and extensive dataset, encompassing diverse populations. It employs weight in kilograms and height in centimeters, aligning with medical and scientific standards, whereas the Harris-Benedict equation uses pounds and inches, requiring conversions and introducing potential errors. The Mifflin-St Jeor equation incorporates updated constants derived from contemporary research, enhancing BMR estimation precision. Research validation against indirect calorimetry demonstrates its superior accuracy compared to the Harris-Benedict equation, further solidifying its reliability.