Wearable Sync
PROConnect your Apple Watch, Garmin, Polar, or any wearable for heart rate intelligence. Get station-by-station HR analysis, recovery tracking, and race-day pacing powered by your data.
Heart Rate Training for HYROX
HYROX races are won or lost on heart rate management. Athletes who redline at station 5 can't recover for the final push. Connect your Apple Watch, Garmin, Polar, or any wearable to understand your HR zones and recovery patterns — the difference between a PB and a blow-up.
HR Zone Calculator
Free tool — no account needed
Uses the Tanaka formula (208 - 0.7 × age) with a default resting HR of 60 bpm
Enter your age to calculate your 5 HYROX training zones
What You Unlock with Pro
6 HR intelligence features built for HYROX race day
See how fast you complete each station relative to your heart rate. Know if you're burning too much energy early — so you don't die at Station 7-8.
How fast YOUR heart rate drops after each station type — unique to you. Faster recovery = push harder into the next run. Slow recovery = pace the next station down.
Per-segment HR ceilings based on your profile for optimal pacing. Stay under your ceiling and you'll finish strong. Go over and you're gambling on a blow-up.
Predicts which segment you'll redline at given your historical patterns. Most PBs are lost between stations 5-7. This tells you exactly where to hold back.
Morning traffic light: Green (push), Amber (moderate), Red (recover). Train hard on green days, go easy on red — simple rule that prevents overtraining and injury.
Compare your zone split to the 80/20 model used by elite athletes. Too much time in Z4-5 means you're not building the aerobic base that carries you through 8km of running.
Station Efficiency
Station 6: Slow Run 3 by 15s to avoid redlining
HRV 12% above baseline — push it today
Unlock your HR intelligence in 3 steps
Most athletes train blind — they don't know if they're redlining at station 5 or recovering too slowly after sled push. Connect your wearable once and we'll show you exactly where your race is won or lost.
Download the free Strava app. It acts as a bridge between your wearable and TheHyroxGuide — we never see your login credentials, just your workout HR data.
Supported devices
Works with Apple Watch, Garmin, Polar, COROS, WHOOP, Suunto, and Fitbit. If your device records heart rate, Strava can import it.
Morning Readiness
HRV (Heart Rate Variability) measures how recovered your nervous system is. Higher than your average = ready to push. Lower = back off. RHR (Resting Heart Rate) confirms the signal.
Check your watch and enter today's numbers. Takes 5 seconds.
0/5 days logged. Keep entering your morning numbers — once we have 5+ days, your readiness score becomes accurate by comparing today against your personal baseline.
Find these on your Apple Watch (Health app), Garmin (Connect app), or any wearable that tracks heart rate variability.