Data-driven racing.
Data-driven, not guessed.
Hyrox is eight 1 km runs alternating with eight stations. Running is about 60% of race time, all on legs the stations already loaded. Complete trains for that from what it knows about you: your zones, your week, what you actually did. Every session and every pace is designed for you and only you.
What Hyrox actually is
Hyrox alternates eight 1 km runs with eight functional stations in a fixed order, on the same course format worldwide: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls. Because the order never changes, what you rehearse is exactly what you race. It asks for two things at once: an engine that keeps running once your legs are already loaded from sled work, and enough strength to clear each station without burning the run that follows it.
Train what makes the difference.
Hyrox is won on the runs. About 60% of your race is running, and 100% of it is running on fatigued legs: every 1 km leg starts seconds after a station, on legs the sled or the lunges have just loaded. So the main thing to train is running fatigued. Running economy drops measurably once you are pre-fatigued, and that drop is where a race is won or lost. That is why the core session of a Hyrox week is the brick: a station straight into a run, repeated, until running at pace on tired legs is normal. Complete puts a brick in every week from the race-specific phase onward except the deload week, next to a long easy run in Zone 2 (a pace you could hold a conversation at), one Norwegian 4x4 interval session (four times four minutes hard, three minutes easy) and Hyrox strength work. At three to five sessions a week the plan counts sessions, not minutes: one hard running session, the 4x4; one brick as threshold work on tired legs; one long easy run; Hyrox strength in the remaining slots. The race itself is mostly threshold work: you ease in over the first stations, then hold an effort close to your limit for the rest of it. So the plan also trains how long you can stay there. The Norwegian 4x4 raises your VO2max (the size of your engine), which is what lets you recover between efforts. The brick and HIIT sessions hold sustained work at lactate threshold (the hardest pace you can keep up without fading), so race intensity stays sustainable for the full distance, not just for the first four runs.
Your season, not your race
We can focus on one race. We would rather make you better for your whole life. Most athletes do not have one race. They have several Hyrox dates, a 10K somewhere in between, padel twice a week, maybe they want to pick up golf. In Complete all of it lives in one plan: every race in the calendar, your other sports on their own days, and one race marked as the one you peak for. The plan builds toward that race. Complete adapts to you, not the other way round. The other dates stay in the plan as race days, not as resets: the week before them gets a little lighter, or stays as it is if you would rather train through, and the build continues on the other side. The plan is aligned to your most important date, not to whatever comes last in the calendar. That is a big difference. Peak for the race that matters. Think in years. That is how athletes train.
The arc: first Open to first Pro
A Hyrox career has a shape, and it is worth naming before you start. Your first race is an Open finish: get around the course, learn the transitions, find out what fatigue does to your Wall Balls. Then the same distance gets faster as your engine grows. Then Pro, where the loads step up and the runs matter even more. Then Doubles, where pacing becomes a shared problem. Singles, Pro and Doubles each have their own Road in Complete with a measured cohort ladder, and every station has a Road of its own.
The equipment you need
What matters is the equipment, not the address. A Hyrox week needs a SkiErg, a rower, a sled you can push and pull over a lane long enough not to turn every ten metres, a wall ball and a wall with a marked target height, a sandbag for lunges, and two heavy kettlebells or handles for the farmers carry. Add somewhere to run straight out of the gym, a treadmill or a 1 km loop outside, because the brick only works if the run follows the station within seconds. Functional and CrossFit-style boxes usually have all of this; a standard commercial gym floor usually lacks the sled lane. Check the lane in person and ask when it is free, because a lane you can only use at 06:00 is a lane you will not use.
The test the pros run four times a season. Now in Berlin, for you.
Know your threshold before the sled does. A standardized treadmill diagnostic measures where your aerobic threshold actually sits instead of deriving it from 220 minus your age. That one number is what your eight runs get planned against: it tells you which pace you can still hold after four rounds of station work, and it sets the zones your easy days run in so they stay easy. Complete arranges the test with PhysioEffekt in Berlin, at Tegel or Waidmannslust, and the result lands in your Progress tab, where you confirm the new zones with Review & Apply.
The plan in the app
We get to know the athlete before we write a single session. Complete builds a periodized plan from your goal, your level, your week and your measured zones, then rebuilds it weekly from what you actually trained, while the session recommended for today reads your recovery. Your other sports, your week: all of it is in the plan. Your sleep and recovery shape the session for today, not the weeks ahead. Your times sit on a ladder with your friends and a cohort, and every session is shareable. Hyrox is one of four paths at onboarding, next to running, general fitness and your own sport, and all four run on the same engine.
Frequently asked questions
Where in Berlin can I train for Hyrox?
Anywhere with a SkiErg, a rower, a usable sled lane, wall-ball space, something heavy to carry and a place to run straight afterwards. Functional and CrossFit-style boxes usually qualify.
How many days a week should I train?
Four to five sessions for most athletes: a long easy run, a Norwegian 4x4 interval session, Hyrox strength work and at least one brick workout, meaning a workout on tired legs, a station straight into a run, because that is the basis of Hyrox. The plan schedules the brick from Pace on, every week except the deload week. The fifth session depends on the phase: in Base and Prime a short easy run, in Pace and Accelerate a high-rep strength endurance circuit. Athletes the plan classes as competitive get a HIIT session instead of the easy run. Complete sets the exact split from your week. Across those sessions the plan also builds how long you can hold threshold effort: the race is mostly run at a high heart rate, so being comfortable there is part of the training, not a race-day surprise.
Do I need a running background to start?
No. You build one. The first block is aerobic volume plus station technique, whatever your starting point, because the engine is the part that keeps improving for years.
Why does running matter more than the stations?
About 60% of the race clock is running, all of it on legs the stations have just loaded. Hyrox is won on the runs, so we train the engine first, and we train it tired, in brick sessions.
Can I plan more than one race in a season?
Yes. Put every race in the calendar and mark the one that matters most. The plan builds toward that one; the others stay in as race days, either with a lighter week before them or trained straight through, without resetting the season.
Why test before a Hyrox block?
Because your threshold is the number the eight runs are planned against. Guess it and you either leave time on the course or fade after station four.
Who built this?
Complete is built in Berlin by a Hyrox Pro M division athlete, on the same engine that plans running, general fitness and any other sport you bring to it.