The HYROX
Training Playbook.
Read it. Apply it.
Use it with your AI.
Six public coaching perspectives from five countries, the official 26/27 standards, and the practical decisions that follow, in one sourced 24-page playbook. Plus fillable workbooks, printable worksheets and an AI companion kit that turns Claude or ChatGPT into a careful training reference.
- Secure checkout by Stripe
- Instant ZIP download
- 30-day refund, less fees
- Independent, no HYROX affiliation
Why we made it
Good HYROX advice exists. It is scattered, undated and hard to act on.
There is more HYROX advice than any one athlete can read.
Podcasts, reels, coach blogs and gym pages all disagree a little. The playbook reads six publicly documented coaching perspectives from five countries, cites every source, and tells you plainly where they agree and where they do not.
Most of it is undated, and the rules move.
The 26/27 rulebook changed sandbag lunges to 100 m. Older articles still quote the old figure. The playbook anchors everything to the official 26/27 rulebooks, checked on 27 October 2026, and says so on every page.
Reading is easy. Turning it into a week is hard.
The playbook pairs each idea with a worksheet: athlete profile, weekly planner, session log, station review, race review, race-day card. You record what you actually did, then choose one next focus.
Inside the playbook
24 pages. Every claim sourced.
Written to read on a phone between sets or print for the fridge. Each idea carries a source number, and the playbook tells you whether it is an official rule, a named coaching view or an original suggestion.
Choose your route
Three reading routes: getting started, building consistency, refining race execution. You start where you are, not at page one.
The event and the official standards
Eight runs, eight stations, the 26/27 Singles load columns, wall-ball target heights and the movement standards that get reps no-repped. Sourced to the rulebook.
Six coaching perspectives, read with context
Rich Ryan (US), James Kelly (AU), Jade Skillen and Emma Kirk-Odunubi (UK), Erik Mescheder (DE) and NOGRAVITY HybridFit (NL). What each actually says publicly, and what they do not claim.
Build the qualities in the order you can sustain
Aerobic running as the anchor, strength that makes the next run more durable, station skill before station suffering, and selective fatigue-transition practice. Station-by-station cues for all eight.
Decide from fitness, schedule and equipment
What to prioritise if your running base is limited, your week is busy, or your gym has no sled. Substitutes are planning options, not equivalents, and the playbook says which is which.
A modest weekly structure
An original three-to-four session template (easy aerobic, strength and station skill, controlled running quality, optional transition rehearsal) that you shape around your real week.
Recovery, taper, nutrition, doubles
Familiar fuelling over clever fuelling, a sensible taper, and a doubles chapter on training the partnership rather than just splitting the work.
Race-prep checklist and race review
A practical pre-race checklist, then a review method: start with the record, compare like with like, pair a number with an observation, and choose one testable question.
In the download
One ZIP. Seven things you will actually use.
Every file is listed here so you know exactly what arrives. Nothing is drip-fed, nothing needs an account.
HYROX-TRAINING-PLAYBOOK.pdf24 pagesThe playbook itself, designed to read on a phone or print. Source numbers link to the reference list.
START-HERE.pdf3 pagesYour first five minutes: what is in the package, which file to open first, and three useful questions to ask.
HYROX-Training-Workbook-Fillable.pdf7 pagesType straight into a book-style PDF: athlete profile, weekly planner, session log, station review, race review, race-day card, weekly reflection.
HYROX-Training-Workbook.xlsx7 tabs + data dictionaryThe same seven tools as a spreadsheet, with a data dictionary explaining every column.
HYROX-Printable-Worksheets.pdf5 pagesPrint-and-pin versions for the fridge, the gym bag or the race-morning kitchen bench.
Templates/ (7 CSV files)+ schemaPlain CSV versions of each worksheet, with a schema document, for Notion, Sheets, Numbers or your own tooling.
AI-Companion/Claude skill + promptsA ready-to-install skill for Claude, plus a starter prompt and template-filling prompt that work in any file-capable AI chat, ChatGPT included.
The AI companion
Make your AI careful, not confident.
Ask ChatGPT about HYROX today and you get a confident answer with no sources and last season's rules. The companion kit fixes that by giving your AI the playbook as its reference and a strict set of instructions on how to use it.
Works as an installable skill in Claude, or as an upload-and-paste prompt in ChatGPT and any chat that accepts files. Your AI account and its fees are yours; the kit adds no subscription.
- Install the bundled skill in Claude, or upload the reference file and paste the starter prompt into ChatGPT or any chat that accepts attachments.
- It asks intake questions before it talks about your week, and discusses one week at a time. No auto-generated twelve-week plan, by design.
- Every claim comes labelled: official and date-checked, guide-dated evidence, a named coaching view, or an original suggestion. You always know what you are reading.
- It completes your worksheets from facts you give it, leaves unknowns blank, and never invents a pace, a load or a readiness verdict.
Get the playbook
Less than one PT session. Yours for every race after this one.
One hour with a coach on the Gold Coast runs A$80 to A$120. The playbook costs less than half that, and the workbooks are built to be reused race after race.
- 24-page sourced playbook, 25 cited references, 26/27 rulebook anchored
- Fillable PDF workbook and Excel workbook, seven tools each
- Five printable worksheets and seven CSV templates with schema
- AI companion kit: Claude skill, starter prompt, template-filling prompt
- Three-page start-here guide so the first five minutes are obvious
- Free updates to this edition, emailed to you
One-time purchase
Australian dollars, GST included. Instant download, no account needed.
30-day refund promise
Read it, use the workbook for a fortnight. If it isn't useful, reply to your receipt email within 30 days for a refund of the purchase price, less payment-processing fees. You keep the files.
This is for you if
- You are an adult with some training experience who wants to understand HYROX preparation properly, not just copy a plan.
- You train at a normal gym and need to make decisions about what to prioritise with the equipment and hours you actually have.
- You have raced before and want a structured way to review it and choose the next thing to work on.
- You already use Claude or ChatGPT and want it working from a sourced, dated reference instead of guessing.
Skip it if
- You want a day-by-day programme written for you. This is a playbook and a set of tools, not a prescription. A coach from our directory is the right call.
- You cannot yet run continuously for 30 minutes or so. Start with the free beginners guide and come back when you have a base.
- You are dealing with pain, injury or a medical restriction. Get individual professional advice first. The playbook says the same thing.
We would rather you buy the right thing. The coaches, beginners guide and free 8-week plan are free to browse.
Who's behind it
Built by the team behind the Gold Coast's HYROX directory
GC HYROX Guide is the independent directory Gold Coast athletes use to find training gyms, coaches and race dates. The playbook is an educational synthesis of public coaching material. It is not endorsed by HYROX or by any coach, gym or publisher named in it, and it is not medical advice or a substitute for a coach.
We do not sell coaching, supplements or gym memberships. The playbook is the one thing on this site we charge for, and it funds everything else staying free.
Questions before you buy
What exactly do I get?
A ZIP file (about 8.5 MB) delivered instantly after payment, plus an email with a permanent download link. Inside: the 24-page playbook PDF, a 3-page start-here guide, a 7-page fillable workbook PDF, an Excel workbook with seven tabs, five printable worksheets, seven CSV templates with a schema document, and the AI companion folder with a Claude skill, setup guide and prompts.
Is this a training plan?
No, and we want to be clear about that. It is an educational playbook that explains what public coaching sources recommend and why, plus the tools to turn that into your own decisions, one week at a time. It does not prescribe paces, loads or a multi-week schedule. If you want a programme written for you, hire a coach.
Do I need an AI subscription to use it?
No. The playbook and workbooks stand alone, and the start-here guide says so. The AI companion is optional. If you already have Claude or ChatGPT, it makes them useful on HYROX; it does not include an AI account or any usage fees.
Is it only for Gold Coast athletes?
No. The sources span the US, Australia, the UK, Germany and the Netherlands and the content applies anywhere. It is written and published on the Gold Coast, and the race calendar and directory on this site cover the local side.
Where does the information come from?
Twenty-five cited URLs: three official HYROX 26/27 rulebook pages, checked on 27 October 2026, and twenty-two public coach, gym or publisher pages. Each is numbered in the text and listed in full at the back. The playbook is a synthesis, not an endorsement by any coach named in it.
What if it is not for me?
Email us within 30 days of purchase and you get a refund of the purchase price, less payment-processing fees. No forms, no questions. Card processors keep their fee on refunds, which is why we cannot return that part.
How do I pay, and is it secure?
Payment is handled by Stripe on their hosted checkout page. Card, Apple Pay, Google Pay and other methods Stripe offers in Australia are accepted. We never see or store your card details. The price is in Australian dollars and includes GST.
Can I share it with a training partner?
The package is licensed for personal use. If you train as a pair, grab a copy each. The doubles chapter is worth it on its own.
Read it this week. Use it every race.
Open the start-here guide, pick your route, fill in the athlete profile and write down one question. That is the whole first session, and it takes five minutes.
Instant download · 30-day refund, less fees · Secure Stripe checkout