Name: COACHROX - Training App
Author: JeffCechinel

COACHROX – Training App
Your complete 12‑week, race‑ready HYROX training system — directly on your watch.
COACHROX is a purpose‑built HYROX training app engineered to help athletes of all levels prepare smarter, train consistently, and perform their best on race day. Whether you're stepping into your first HYROX event or pushing for a new personal best, COACHROX delivers a fully structured, progressive program designed around the demands of the sport — all from the convenience of your wrist.

A Complete 12‑Week HYROX Training Plan
The app includes a professionally designed periodized program that mirrors the actual physiological needs of HYROX competition. Training loads, intensities, and movement patterns evolve week by week to build your engine, sharpen your skills, and peak perfectly for race day.
Training Phases

BASE (Weeks 1–4): Aerobic foundation, technique focus, controlled intensity (HR Zone 1–2, RPE 3–5)
BUILD (Weeks 5–8): Threshold development and mixed-modality conditioning (Zone 2–3, RPE 5–7)
SPECIFIC (Weeks 9–11): Race‑like efforts, station simulations, increased intensity (Zone 3–4, RPE 7–9)
TAPER (Week 12): Reduced volume, easy work, optimized freshness for race week


Three Difficulty Levels
Choose the plan that suits your current fitness and HYROX experience:

Beginner: Build confidence, capacity, and movement efficiency
Intermediate: Improve pace management, endurance, and transitions
Advanced: High-intensity preparation for competitive performance

Each level preserves the same structure while adjusting intensity, pacing, and load to meet you where you are.

Five Structured Workouts per Week
Every week includes a balanced mix of:

Running intervals and sustained efforts
Functional strength and conditioning
HYROX-specific stations
Technique-focused movement sessions
Mixed-modality race simulations

No guesswork — just clear, purposeful programming delivered step by step.

Smart Target System
Every workout step features precise, actionable targets:

Pace Target: Running pace guidance in sec/km
Heart Rate Zone Target: HR Zone 1–5
RPE Target: Rate of Perceived Exertion (1–10)

Your watch guides you rep by rep, ensuring each session is performed at the right intensity.

Compliance Tracking & Performance Insights
COACHROX doesn’t just tell you what to do — it shows you how well you executed it.

Step-Level Compliance: Track accuracy for pace, HR, reps, or duration
Workout Compliance: View full-session completion percentage
Weekly Analytics: Monitor adherence, progression, and training consistency

Perfect for athletes who want clear accountability and measurable improvement.

Adaptive Training Logic
Your plan evolves based on your performance:

Two consecutive failed workouts → recommendation to reduce intensity
Two straight weeks ≥85% adherence → suggestion to increase training load
Load Guardrails: A maximum 12% jump prevents overtraining or injury

These adaptive rules help keep your training challenging, safe, and sustainable.

Clean & Athlete‑Focused Visual Transitions
Stay in the zone with intuitive, race‑inspired UI elements:

5/3/1 countdown timers between exercises
Clear NEXT‑step transitions with upcoming exercise names
Optimized screens for readability during high exertion


Your HYROX Training Partner — Anytime, Anywhere
COACHROX brings structured coaching, race‑specific programming, smart progression, and in‑depth tracking directly to your wrist. No spreadsheets, no phones during training — just press start and follow the plan.
Whether you’re gearing up for your first HYROX or targeting the podium, COACHROX ensures every session has purpose.