Frequently asked questions

No. TrainRox adapts to whatever you have, from a full commercial gym to a home setup with a barbell to bodyweight only. When you create your plan you select your available equipment and the app builds every session around it.

Yes, TrainRox is free to download and use. A premium subscription unlocks full training plan access, advanced stats, and additional features. You can explore the app without paying anything upfront.

Absolutely. TrainRox is built for all levels, from first-timers to seasoned competitors. Plans are tailored to your current fitness level and race date, so you'll always be training at the right intensity for where you are right now.

You pick your race date, set your fitness level, and choose your available equipment. TrainRox generates a structured multi-week plan with daily workouts that progress as race day approaches. You can edit days, swap sessions, or adjust volume at any time.

Yes. TrainRox is available on both iOS and Android. Download it from the App Store or Google Play, and your data syncs across devices automatically.

We recommend at least four weeks to see meaningful gains, but TrainRox adapts to whatever time you have. The closer your race, the more the app focuses on the highest-impact sessions for your remaining timeline.

Absolutely. Many athletes use TrainRox purely to build HYROX-style fitness (improving strength, endurance, and functional movement) without a race on the calendar. You can train without a target date and still get fully structured, progressive workouts.

Yes. TrainRox has an Apple Watch companion app, so you can glance at your workout (timers, sets, and reps) right from your wrist while you train. It also syncs with Apple Health and Strava, so your data flows into the ecosystem you already use automatically.

WR is a world record: the fastest time ever recorded in that division and gender. NR is a national record: the fastest by an athlete of one nation. PB is a personal best, your fastest time in that division, and SB is a season best, your fastest this season. The same labels exist per age group, so "WR 40-44" is the fastest time ever in the 40 to 44 bracket of that division.

The time equalled a standing record instead of beating it. The earlier result keeps the record and the later one shares it, exactly as athletics does. Times are compared as HYROX publishes them, so two results that read the same are a tie.

Official HYROX results in the Open, Pro, Doubles, Pro Doubles and Team Relay divisions, not disqualified, and over 40 minutes. Elite and Elite 15 races count as Pro. Other formats and divisions, such as Adaptive or corporate relays, are not ranked and carry no labels.

Pro uses heavier weights, so the two divisions are separate boards with separate records. Every label is scoped to one division and one gender, so an Open time and a Pro time are never compared.

A record needs something to beat. A nation, or an age group within a nation, gets records once it has at least 20 eligible results in that division and gender. Below that, a first finisher from a small nation would hold the record by default, which is not much of a record.

England, Scotland, Wales and Northern Ireland count as Great Britain for records, so their fastest times compete for one GBR record. Your flag stays exactly as you entered it on your results.

No. Every athlete on a doubles or relay result has to share the nationality for the time to count as a national record. World records and age-group world records have no such rule.

A best needs a second result in the same division and gender to be a best of. Your first result in a division has nothing to beat, so it carries no label until you race that division again. The season for SB runs from the season's first race to its last.

Labels are computed when results are loaded, so they appear within the same update that brings in the results. During a live race weekend that can take a little while. If a result of yours has been in for a day and still looks wrong, tell us from your athlete page.

Yes. Doubles use the same five-year brackets as singles, and Team Relay uses U40 and 40+, the two groups HYROX runs relays in.

A record moves to the new holder the moment a faster time is loaded, and the old result loses the label. A label also disappears if the result behind it is corrected or removed, for example after a disqualification.

There is no season-lead label. SB is your own best of the season, not the fastest time anyone has run this season. For the fastest times of a season, filter the rankings by season.

The targets are based on median split times from real athletes who finished in each time bracket. This means the numbers represent what a typical athlete at that level actually achieves. Individual results will vary based on course conditions, equipment weights, and personal strengths, but the benchmarks provide a reliable baseline for goal-setting and training focus.

The Roxzone is the transition area between workout stations in a HYROX race. We include Roxzone time in the running total because it is essentially running time — giving you a more accurate picture of your overall running pace across the full ~8.7km total running distance.

We update the benchmarks as new official HYROX race results become available. The data currently covers multiple seasons and regions worldwide, with over 1.25 million individual results.

Yes! Select the appropriate division from the division options above the calculator. HYROX Doubles, Pro Doubles, and Team Relay categories each have their own separate benchmarks computed from real race data. Note that sample sizes may be smaller for some division and gender combinations.

All data is sourced from official HYROX race results published after events. We aggregate results across all official HYROX races worldwide, consolidating different race days into their parent division for more robust statistics. Over 1.25 million individual race results are included.