A workout tracker for HYROX: stations and runs in one log

HYROX counts metres, most gym apps count reps

A HYROX race is 8 runs of 1 km, each followed by a station. Seven of the 8 stations are measured in metres, not reps: you push a sled 50 m, carry 200 m and lunge 100 m with a sandbag on your shoulders.

Most gym apps log a set as weight times reps. A 25 m sled push does not fit that, so it ends up in the notes on your phone, and the runs end up in a running app. Then nothing shows you a whole session, or whether your sled push is getting heavier.

Trackist logs the stations and the runs in the same workout.

What Trackist logs for HYROX

• Sled push, sled pull and backward sled drag: metres, with the weight. The card reminds you to include the sled's own weight.
• Farmer's carry and sandbag lunges: metres, with the weight. The farmer's carry takes the weight in each hand.
• Burpee broad jumps: metres, with no weight needed.
• Wall balls: reps, with the weight of the ball.
• SkiErg and rower: time and metres, on a cardio card.
• Runs, outside or on a treadmill: time and distance, in kilometres or miles.

If you set distance in miles, the stations switch to yards.

From your second session of a station, a line above it suggests the next step. When every set reached the top of its range, the load goes up one step: 10 kg on the sled, 5 kg on a sandbag, 2 kg on a medicine ball. Inside the range, it keeps the load and asks you to go further. There is no suggestion in a deload week.

Push the sled further than ever, or with more weight than ever, and Trackist marks a record: longest distance or heaviest load. A tie keeps the old record, and your first session sets the starting point.

Build run, station, run

Answer 14 questions, including your goal, experience, equipment, joints, training days and session length, and Trackist writes a gym plan for the next 4 to 12 weeks. In the equipment question, keep the sled, the sandbag, the medicine ball and the cardio machines ticked. The question starts with everything ticked, so untick only what your gym lacks. With them ticked, the coach can put stations in your plan.

Then build the race rhythm into your training:

• In the plan editor, add a station or a run card to a training day, for every week from today. The list shows the movements your equipment and joints allow, and you can drag a run card you add between exercises.
• On today's workout, add a run before any exercise or at the end, as many times as you need: run, sled push, run, wall balls.

A run card is optional. It counts toward your weekly recap, not toward finishing the session. With Apple Health connected, a run you record on an Apple Watch fills in the time, distance and calories on that day's empty run card.

Volume counts weight times reps, so metre-based stations add nothing to it. The Strength Score reads squats, hinges, presses and pulls, so no station moves it.

What Trackist does not do for HYROX

Trackist logs your training and writes a gym plan. It does not prepare you for a race date. There is:

• no HYROX goal: the questions ask for one of 4 goals, and none of them is a race
• no race date, countdown or lighter week timed to race day
• no target time, splits or pace targets
• no pace on a run you log by hand, and no 1 km or 5 km record
• no interval timer: a cardio card has a line for intervals, and you log the total time
• no chat with the coach

If you want the weeks to race day planned around splits and a taper, a HYROX coach or a race-prep app suits you better. Trackist suits the gym side: the strength work and the stations, logged next to your runs.

Start in 3 steps

1. Get a plan: answer 14 questions, and keep the sled, the sandbag and the medicine ball ticked if your gym has them.
2. Add the race rhythm: put stations and runs into your training days in the plan editor, or add runs between stations on the day.
3. Log every station: metres and weight on the sled, reps on wall balls, time and distance on runs. Watch the load and distance records move.

Find the stations that cost you minutes

The HYROX calculator predicts your Open finish from a 5 km time and splits it into every run and station. The stations where you lose the most time are the ones to put in your plan first. To check the strength behind the sled, try the strength calculator.

Trackist is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH.

Trackist is on the App Store for iPhone, with no ads.