Guides

All guides

• Hyrox Training Berlin

  Lab-tested thresholds. Season-long plan. A Hyrox plan built on what we know about you: 60% running, a brick workout from Pace on, your own paces.

• Hyrox Training Plan: What It Should Contain

  What a Hyrox training plan should contain, in order: an aerobic base, more running and plyometrics, brick sessions, then race strategy.

• Hyrox Berlin 2027 Race Guide

  Hyrox Berlin 2027: what is confirmed so far, upcoming races in Germany, Austria and Switzerland, and how to plan a May race back from race day.

• VO2max Test Berlin

  VO2max test in Berlin: compare the free in-app Cooper test, a lab treadmill diagnostic, and watch estimates. Cost, accuracy, and where to test.

• Lactate Test Berlin

  Lactate test in Berlin: how a step test works, what it costs, and how it compares to spiroergometry. Request a test with PhysioEffekt.

• Spiroergometry Berlin

  Spiroergometry in Berlin: what a mask test measures, and what Complete actually arranges here, a treadmill lactate diagnostic at PhysioEffekt.

• Cooper Test: Formula & Table

  Cooper test explained: 12-minute run protocol, the VO2max formula, and normative tables. Run it GPS-validated for free in the Complete app.

• Ski Workout at Home: Exercises for Skiing

  A ski workout at home: exercises for skiing for legs, core and endurance, what studies of ski racers show, and a full session.

Answers

• Heart rate zones from your own data

  How Complete builds your heart rate zones from you: your own runs, a field test or a lab test. And why it avoids the 220 minus age formula.

• One app for every sport you do

  Complete starts from your long-term goals, and every sport you do counts toward them. A plan comes in when you have a race, built around the rest.

• What your recovery score does to today’s session

  Complete’s recovery score comes from HRV, resting heart rate, sleep and breathing rate. On a red day, today’s session becomes rest or easy; the week stays.

• TrainingPeaks alternatives

  Intervals.icu, Strava, TrainerRoad and Final Surge are the TrainingPeaks alternatives neutral sites name most. Prices, plans and fit, sourced and dated.

• Complete vs TrainingPeaks

  TrainingPeaks sells plans and coaches on top of Premium; Complete starts from your goals, counts every sport, and writes a plan when you race. Sourced.

• Complete vs Runna

  Runna writes running plans of up to 26 weeks; Complete starts from your goals, counts every sport, and trains the Hyrox stations too. Sourced.

• Complete vs Strava

  Strava records and shares your activities. Complete does all of that and much more: your goals, zones from your own data, and friends in every sport.

• How to get fitter without a training plan

  You don’t need a training plan to get fitter. Complete starts from your goals, counts every sport you do, and tells you what to do each day.

• A winter arc workout plan that lasts past winter

  A winter arc is a good start. This one adds hill sprints, a VO2max session and a functional session to your lifting, and it keeps going when winter ends.

• How to get in shape for the new year

  Start six weeks before January and add one session at a time: strength, hill sprints, a functional session, then VO2max. A full strength day is included.

• How to get a lean athletic body

  Strength, a VO2max session, hill sprints and easy cardio build an athletic body; food and sleep decide how lean. Here is the week and three sessions.

• How to get the Brad Pitt Fight Club look

  The look is muscle with low body fat. Training builds the muscle, but only a calorie deficit takes the fat off. Here is the food rule and the weekly mix.

• How to get a summer body: start in October

  A summer body is built in the months before summer. Start in October with strength, one VO2max session and easy cardio, and keep your goals for the long game.

• How to lean bulk without cut and bulk cycles

  You can lean bulk without cut and bulk cycles. Train normally all year, eat near maintenance or a small surplus with enough protein, and put carbs on hard days.

• The 8 Hyrox stations in race order, with the standard for each

  The eight Hyrox stations in race order, with the standard for each division and a rules guide and a training guide for every station.

• The Hyrox SkiErg: the standard, technique and mistakes

  The Hyrox SkiErg is 1,000 m and the first station, with air resistance preset to 6. The official standard, technique, common mistakes and how to pace it.

• How to get faster at the Hyrox SkiErg

  How to get faster at the Hyrox SkiErg: build your aerobic base, pull with your hips, hold an even pace, plus drills, a weekly approach and a no-machine option.

• The Hyrox sled push: weights, technique and mistakes

  The Hyrox sled push is 50 m at 102 to 202 kg, depending on your division. Official weights, technique, common mistakes and where it sits in the race.

• How to get faster at the Hyrox sled push

  How to get faster at the Hyrox sled push: the leg strength, trunk and engine it needs, drills, a weekly approach and what to do when you have no sled.

• The Hyrox sled pull: weights, technique and mistakes

  The Hyrox sled pull is 50 m at 78 to 153 kg, depending on your division. Official weights, the standing rule, technique, mistakes and where it sits.

• How to get faster at the Hyrox sled pull

  How to get faster at the Hyrox sled pull: the grip, back and bracing it needs, rope drills, a weekly approach and what to do when you have no sled.

• The Hyrox burpee broad jumps: rules, technique and mistakes

  The Hyrox burpee broad jumps are 80 m for every division. The official rules on chest, feet and landing, technique, common mistakes and how to pace them.

• How to get faster at the Hyrox burpee broad jumps

  How to get faster at the Hyrox burpee broad jumps: pick a jump length, keep a rhythm, build the engine, with drills, a weekly approach and small-space options.

• The Hyrox row: the standard, technique and mistakes

  The Hyrox row is 1,000 m on an indoor rowing machine, the same in every division. The official settings, the stay-seated rule, technique and mistakes.

• How to get faster at the Hyrox row

  How to get faster at the Hyrox row: build your aerobic base, drive with your legs, hold an even rate, plus drills, a simple week and options without a rower.

• The Hyrox farmers carry: weights, rules and technique

  The Hyrox farmers carry is 200 m with two kettlebells of 16 to 32 kg each, depending on your division. Official weights, rules, technique and mistakes.

• How to get faster at the Hyrox farmers carry

  How to get faster at the Hyrox farmers carry: build grip, upper back and a tall carry, plan rests, with drills, a weekly approach and no-kettlebell options.

• The Hyrox sandbag lunges: weights, rules and technique

  The Hyrox sandbag lunges are 100 m with a 10 to 30 kg bag, depending on your division. Official weights, rules, technique and common mistakes.

• How to get faster at the Hyrox sandbag lunges

  How to get faster at the Hyrox sandbag lunges: leg endurance, a stride you can repeat, a steady bag, with drills, a weekly approach and no-sandbag options.

• The Hyrox wall balls: weights, rules and technique

  The Hyrox wall balls are 100 reps with a 4 to 9 kg ball, depending on your division. Official weights, target heights, rules, technique and mistakes.

• How to get faster at the Hyrox wall balls

  How to get faster at the Hyrox wall balls: squat endurance, planned breaks, an accurate throw, with drills, a weekly approach and options without a wall.

• How to race Hyrox, from run 1 to the last wall ball

  How to race Hyrox in order, run by run and station by station: our advice for each station, even pacing on the runs, and why we train with brick sessions.

• Complete vs FORMD

  FORMD projects your Hyrox finish time and names your weak stations; Complete starts from your goals and counts every sport. Sourced, with prices.

• Complete vs ROXFIT

  ROXFIT tracks your Hyrox results and splits. Complete does that and much more: a Hyrox plan, a finish-time estimate, every sport. Sourced, with prices.

• The best Hyrox training apps, compared

  Our pick for Hyrox is Complete, our own app. Compared with FORMD, ROXFIT, Runna and Centr on strengths, limits and price, all sourced.

• The best app to become more athletic

  Athletic means strength, power, endurance and mobility together. What to look for in an app, one real power session, and how Complete works toward it.

• A fitness app that uses your blood test results

  What a fitness app can do with your blood test results, what PhenoAge is, and how Complete adds it to Complete Age if you add your results. Not medical advice.

• The longevity fitness app: what to look for

  What a longevity fitness app should measure, what the research links with living longer, and how Complete works toward more good years. No promises.

• A training app if you are not training for a race

  No race on the calendar? What to look for in a training app that starts from your goals instead of a race date, plus one real session you can run today.

• How to predict your Hyrox finish time

  Estimate your Hyrox finish time by adding your eight 1 km runs, eight stations and Roxzone time. Includes a worked example and a test session.

• How to find your weakest Hyrox station

  Find your weakest Hyrox station by measuring how much time each one costs you against a reference you trust. Includes a worked example and a session.

• How to pace a Hyrox race

  A Hyrox pacing strategy in plain steps: one run pace you can repeat eight times, station effort that protects the next run, and a check for after the race.

• How to compare your Hyrox race with friends

  Compare a Hyrox race with friends run by run and station by station. Includes a worked example and a half-length session to race together.

• Hyrox workouts: ten real sessions, from your first brick to race-ready

  Ten Hyrox workouts from Complete’s library, from dumbbells only to the back half of the race. See the blocks, who each one suits and the kit you need.

• Bevel vs WHOOP, and where Complete fits

  Bevel vs WHOOP, sourced and dated: what each costs and what hardware it needs. Then where Complete fits as a Bevel alternative that starts from your goals.

• Complete vs Nike Training Club

  Nike Training Club is a free library of trainer-led workouts. Complete starts from your goals and counts every sport. A sourced guide to the differences.

• Complete vs ENDUR (Hyrox app)

  ENDUR is a Hyrox app from Endur GmbH with coach-led programs. Looking for an ENDUR alternative? Complete starts from your goals and counts every sport.

• Strength training for runners: what to lift and how often

  Two lifting days a week can improve your running economy. See the research for 5K to marathon, a trail note and a single-leg session from Complete’s library.

• How to improve your VO2max

  Build your VO2max with easy aerobic work and one hard interval session a week. See what the research says and a 4 x 4 session from Complete’s workout library.

• How to build a Greek god physique

  The Greek god look is wide shoulders, a broad back and a small waist. See the muscles to train, the food rule and an upper-body session from Complete’s library.

• How to build a superhero physique

  A superhero workout builds big shoulders, a thick back and explosive power. See the food rule, the weekly mix and a power session from Complete’s library.

• Strength training for cyclists: what to lift and how often

  Heavy leg lifting added to riding improved power in a 12-week cyclist trial. See the research, a cycling week and a squat session from Complete’s library.

• Strength training for swimmers: what to lift and how often

  Pulling strength, a steady trunk and leg power helped swimmers in studies of sprinters and juniors. See the research and a pull session from Complete’s library.

• Hyrox classes: what to do between them

  Train Hyrox in classes? See what the research says about running, a checklist for your classes and a brick session from Complete’s workout library.

• Triathlon strength training: what to lift and how often

  Strength training for triathlon: what the run, bike and swim research says, how to fit two lifting days around three sports, and a dumbbell session.

• Hyrox doubles training: what the rules mean for your week

  Train for Hyrox Doubles with a partner. The rulebook rules that shape your training, a week for two and a station and run session from Complete’s library.

• Hyrox training for beginners: where to start

  New to Hyrox? See what a race asks of you, the order to train in, a first month and an easy long run from Complete’s workout library.

• Hyrox training at home: a no-equipment workout and its limits

  No gym? See which Hyrox work you can do at home, which stations need machines, and a no-equipment burpee and run session from Complete’s library.

• The Norwegian 4x4 workout: four hard minutes, four times

  The Norwegian 4x4 is four hard 4-minute efforts with 3 minutes of easy recovery. The full session, the research behind it and how to start.

• Zone 2 training: what it is and how to find your pace

  Zone 2 is easy aerobic effort where you can still talk. Find your pace, see what the research says and try a session from our library.

• Concurrent training: can you build muscle and train for endurance?

  You can build muscle and train for endurance in one week. The interference effect, five analyses and how to plan lifting and cardio together.

• Hybrid athlete training: how to build strength and an engine together

  What a hybrid athlete is, whether strength and endurance clash, an example week and a session from our library. Start here for the guides.

• Snowboard workout: how to get fit for the season

  Snowboard fitness starts with strong legs, a strong core and steady balance. See what the research says and one lower-body session from Complete’s library.

• Winter running: build your base through cold, rain and ice

  We think winter is for building your base. What cold, rain and ice do to your running, what the research says, and an easy run from Complete’s library.

• The best longevity apps in 2026

  Our ranking of longevity apps that give you an age score. Complete is our own app and our top pick; the criteria and sources are on the page.

• The best VO2max apps in 2026

  Our ranking of VO2max apps, from Apple Watch and Garmin to WHOOP, Oura and Complete. Complete is our own app and our pick; criteria and sources on the page.

Testing

Request a standardized treadmill diagnostic with PhysioEffekt at Tegel or Waidmannslust, and get the threshold your training plan rests on.