HYROX race training for iPhone

Your HYROX plan,
built backward from race day.

Set your race date, available training days, equipment and experience. FORM2 builds the complete block, including running, strength, stations, taper and race week.

See how it works

No performance history required to build your plan. The finish forecast unlocks later from real training.

Already raced? Find your result and splits

YOUR RACE BLOCK

HYROX Cairo

9WEEKS

Open5 days/weekFull gym

W1–4Build the engineBUILD

W5–7Race-specific workPEAK

W8Reduce fatigueTAPER

W9Arrive readyRACE

NEXT SESSION Compromised running + sleds Tuesday · 58 min

Your plan starts with

Race date Division Training days Equipment Experience

From race date to next session

A block you can actually follow.

No generic twelve-week PDF. FORM2 works from your event and your constraints, then makes the next piece of work obvious.

Set the finish line

Add your race date, division and experience. First race is fine.

Fit the plan to your life

Choose the days you can train and the equipment you can use.

Train through race week

Follow running, strength and station sessions through peak and taper.

Train for the whole event

Running and stations belong in one plan.

A HYROX is not a running plan plus random functional workouts. FORM2 coordinates the aerobic work, strength, all eight stations and compromised running across the same dated block.

›Complete race structure. Running, strength, stations and transitions.
›Progressive phases. Build, peak, taper and race week.
›Daily clarity. Open FORM2 and see the next session.
›Real constraints. Your schedule and equipment shape the plan.

Already raced?

Search your name. Find every split.

Find your published HYROX result, confirm the matching race and import the performance that actually happened. FORM2 turns your last finish into evidence for the next block.

›One name search. No manual transcription across a long results page.
›The complete race. Finish time, Roxzone, eight station splits and eight run splits when published.
›A real baseline. See where time went and build the next plan around real performance.

Find my race result

FORM2 race result showing finish time, placing, run splits and station splits

Evidence before precision

Train first. Earn a forecast you can trust.

A new athlete should not see an invented finish time. FORM2 waits for usable evidence, then unlocks a forecast with a confidence range and the stations most worth improving.

Recent runConnect Health or log 1 km+

Station effortRecord a qualifying benchmark

Prior raceImport or enter your result

FORECAST LOCKED

No made-up number.

Build your plan now. Log a recent run, station effort or prior race to unlock a personal finish range.

0 of 1 usable signals

Already have a coach?

Keep the coach. Lose the spreadsheet.

Import a PDF, screenshot or WhatsApp plan. FORM2 turns it into a program you can follow, log and carry into every session.

›Import common formats. Documents, images and pasted text.
›Review before saving. You stay in control of the final program.
›Track execution. Sessions, sets, loads and progress in one place.

PDFCoach_Block_July.pdf

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FORM2 PROGRAM8 weeks · 5 days/weekReady for your review

One race plan. A complete support system.

Fuel and recover around the work.

The plan is the front door. FORM2's wider toolkit helps you execute it without splitting your race across disconnected apps.

Train

Structured sessions, live workout logging, progressive overload and training load.

Fuel

Food logging, macros, micronutrients and energy targets beside the plan.

Recover

Readiness from the heart, sleep and training signals you choose to connect.

Progress

Strength, body composition, habits, bloodwork and long-term trends.

For the detail-oriented athlete Want to see everything FORM2 can do?

Explore the complete product map, including the small tools and automatic adjustments working behind the plan.

Explore every feature

The complete product map

The HYROX plan is the front door.
Here is the whole house.

FORM2 brings race preparation, training execution, nutrition, sleep, recovery and long-term progress into one athlete system. Open any category to inspect every capability.

100+capabilities

9connected systems

1race-focused front door

01 HYROX plans, races and forecastingPlanning the block and learning from race evidence

Build a complete HYROX block backward from the athlete's race date
Personalize the block by division, experience, weekly training days and equipment
Plan running, strength, all eight stations, compromised running and transitions together
Progress through build, peak, taper and race-week phases
See the current phase, week and next planned session
Adapt station work when race-standard equipment is unavailable
Choose Open, Pro, Doubles and other supported race divisions
Search an athlete's name across the published HYROX race catalog
Match the correct athlete by event, division, nationality and result details
Import a published finish time, Roxzone, placing, eight run splits and eight station splits
Review and confirm every published result value before saving
Import a past result from a screenshot when name search is not suitable
Paste or enter a past HYROX result manually
Keep a history of HYROX races and station performance
Track personal records for individual HYROX stations
See station trends across more than one race campaign
Generate a finish forecast only after usable training or race evidence exists
Show a confidence range instead of pretending thin evidence is precise
Use recent run pace, station efforts and prior races as forecast signals
Identify the stations with the largest improvement opportunity
Build pacing, heart-rate-zone and effort guidance for race day
Generate a HYROX race-fuelling protocol
Flag race-health considerations that deserve attention before the event

02 Programs and workout executionFrom imported plan to the final logged set

Build a general strength, hypertrophy or fitness program
Build individual workouts manually
Generate a one-off workout from a written request
Add or replace today's workout without changing the full program
Import a coach's program from a PDF, image, camera photo or pasted text
Review an imported program before saving it
View a program report card and quality checks
Schedule training across the week
Open directly into today's planned session
Run a guided workout one exercise block at a time
Log weight, reps, duration, distance and completed sets
Copy previous-set values for faster logging
Use live station timers for timed HYROX efforts
Automatically distinguish HYROX station timing from ordinary strength sets
Auto-start a rest timer after a logged set
Add time, skip rest or collapse the rest timer while training
Use countdown, interval, stopwatch and lap-timer modes
Keep workout timing visible through a Live Activity
Receive workout countdown beeps and haptic feedback
Use the built-in calculator during a session
Convert pounds and kilograms
Convert miles and meters
Convert running pace per mile and per kilometre
See estimated session duration before starting
Record a session as completed or stopped early
Get an end-of-session summary and newly earned personal records
Write completed workouts back to Apple Health
Automatically suggest progressive overload from set history
Autoregulate target load from readiness and recent performance
Insert a lighter recovery session when fatigue signals call for it
Preserve exercise consistency across a block so progress is measurable

03 Training analysis and performanceWhat the athlete did, how hard it was and what is improving

Review weekly training volume
See the most trained exercises over the last 30 days
See the most trained muscle groups
Review personal records by exercise
Browse the full session log
Edit or delete an individual workout entry
Delete an entire session without affecting other sessions
Track sessions, completed sets and all-time totals
Calculate training load from logged work and connected workouts
Classify current load as low, medium, high or peak
Compare acute and longer-term workload
Estimate one-rep-max trends from logged sets
Track overall strength and progress by muscle group
Highlight muscles that are gaining, stable or stalling
Estimate VO2 max from Apple Health data
Show the athlete's cardio-fitness range for age and profile
Review recent cardio activity
Track 5K, 10K, half-marathon and marathon races
Track triathlon performance
Create and track a custom race format
Project future race pace from training evidence
Use the logged session history as the source of truth for pacing

04 Nutrition, meals and eating outDaily targets that respond to training and real life

Build a personalized multi-day nutrition plan
Build separate training-day and rest-day meal options
Import a meal plan from a PDF, image or camera photo
Build a meal plan manually
Maintain several meal-plan options and switch between them
Automatically select meal-plan options by weekday
Choose today's day type manually or let FORM2 detect it from training
Track calories, protein, carbohydrates and fat against daily targets
Track fiber, vitamins, minerals and extended micronutrients
See the next planned meal and its timing context
Log planned meals with one tap
Add a custom meal or individual food
Describe a meal in text and receive a nutrition estimate
Photograph food for an editable nutrition estimate
Scan a packaged-food barcode using Open Food Facts data
Search for a food by name or barcode digits
Edit portions and nutrition values before logging
Write logged nutrition to Apple Health
Scan a restaurant menu QR code and resolve its linked menu
Photograph several menu pages in one scan
Upload multiple menu images or a menu PDF
Mix QR, photo and file sources in one menu analysis
Get a top restaurant pick plus ranked alternatives
Choose dishes against calories and macros remaining that day
See suggested order modifications and estimated macros
Log a recommended restaurant dish after reviewing the estimate
Automatically reduce later meal portions after eating over target
Show the exact ingredient or macro reductions suggested to compensate
Keep protein protected while redistributing carbohydrates and fat
Let the athlete log either the adjusted or original planned meal
Track the week's cumulative calorie balance across logged days
Show how future under-target days can bring weekly balance toward zero
Automatically cycle calories for standard, heavy, recovery, deload and rest days
Allow each calorie-cycling adjustment to be customized
Factor connected calories burned into the day's view
Surface longer-term calorie and macro trends
Flag consistently low energy intake that may affect recovery
Show nutrition insights, fasting analysis and meal history
Send meal reminders at planned times with log and snooze actions

05 Hydration, caffeine and fastingSmall daily inputs that change training and sleep

Set an automatic water goal from body weight and training profile
Override the water goal manually
Add water quickly from anywhere in the Fuel tab
Remove the last glass or reset the day
Receive water reminders with log, snooze and skip actions
Track hydration progress through a Live Activity
Adjust hydration guidance for long sessions and hot conditions
Log coffee, tea, energy drinks and other caffeine sources
Use saved drink sizes or enter a custom caffeine dose
Backdate a caffeine drink with quick time controls
Estimate caffeine remaining in the body right now
Estimate caffeine remaining at bedtime
Estimate when a caffeine dose will substantially clear
Connect late caffeine with recovery and sleep analysis
Start and stop a fast manually
Choose and schedule a recurring fasting protocol
Automatically start and end scheduled fasts
Follow fasting milestones and physiological-stage guidance
Track fasting streaks, records and a 30-day history
Keep an active fast visible through a Live Activity

06 Sleep and active recoveryFrom bedtime preparation to the morning check-in

Import sleep from Apple Health and Apple Watch
Track sleep with the phone when no watch is available
Group overnight sleep segments into one night
Fill gaps between wearable and phone-recorded sleep carefully
Analyze total sleep, time in bed and sleep efficiency
Show deep, REM, core and awake stages when available
Build a visual sleep-stage timeline
Review seven-day sleep duration and quality trends
Calculate sleep debt
Track naps and a sleep bank against the weekly target
Show disturbances and factors associated with sleep
Connect HRV, caffeine, training and recovery contributors to sleep
Create a personalized bedtime and wake routine
Generate routine steps from the athlete's schedule and sleep issues
Set a smart alarm with a configurable wake window
Choose wake sound, snooze behavior and Sleep Focus
Keep sleep monitoring visible through a Live Activity
Review smart-alarm history
Play looping sleep soundscapes
Run guided non-sleep deep rest sessions
Choose multiple NSDR methods and session lengths
Run a guided power nap
Complete a morning check-in after waking
Write FORM2-recorded sleep back to Apple Health

07 Readiness, recovery and body progressWhat is recovered, what is changing and what to do today

Calculate a composite daily readiness signal
Combine sleep quality, muscle freshness and training-load balance
Show the weakest readiness contributor in plain language
Track HRV-based heart recovery
Show longer-term HRV trends
Estimate recovery separately for each muscle group
Show which muscles were worked during the week
Recommend recovery actions based on the limiting signal
Adjust today's training recommendation when recovery is low
Track body weight, body-fat percentage and muscle percentage
Import body metrics from Apple Health
Calculate BMI and body-recomposition trends
Take progress photos with front-camera support
Add progress photos from the photo library
Use a timed progress-photo capture
Review progress photos by date
Import InBody, DEXA, Tanita and similar scans from image or PDF
Extract scan measurements for review before saving
Calibrate smart-scale trends against a higher-quality body scan
Preserve and reopen the source scan beside its measurements
Reorder the Progress sections around the athlete's priorities

08 Longevity, habits and protocolsLonger-horizon health context and behavior change

Estimate a composite body age from fitness, strength and body signals
Upload a blood-work PDF for athlete-focused analysis
Extract and explain individual blood markers
Classify markers as training optimal, potentially performance affecting or worth discussing
Estimate performance age with a confidence range
Show the factors working for the athlete and areas to improve
Generate training recommendations from blood-work context
Generate nutrition and supplement considerations
Compare performance-age estimates across uploads
Keep a history of up to 20 analyzed panels
Track quitting smoking, alcohol and other configurable habits
Set a quit date and personal reason
Track time free from the habit
Calculate money saved over time
Show health and behavior milestones
Record a relapse without erasing the history that came before it
Restart the streak and continue from the setback
Review streak history and relapse patterns
Track medicines and supplements
Add a single medicine or supplement manually
Scan a medicine or supplement label with the camera
Import a multi-day protocol schedule from an image or file
Build multi-substance, per-date medication protocols
Schedule dose, cycle, start and optional end dates
Receive medication reminders and log doses
See today's protocol, the full cabinet and dose history
Keep active medication timing visible through a Live Activity

09 Coach, dashboard, integrations and dataThe connective layer across every system

Ask Luma about training, recovery, nutrition, sleep or race preparation
Give the coach context from the screen the athlete is currently viewing
Let the coach use the athlete's own recent data in its answer
Attach a photo or file for the coach to inspect
Speak a question instead of typing it
Hear a coach briefing spoken aloud
Copy, edit and resend coach messages
Browse coach conversation history
Receive a daily coach briefing
Open a morning brief with current sleep and recovery context
See cross-system insights, such as sleep affecting training
Customize the home dashboard cards
Reorder and hide quick actions
See this week's training progress, race countdown and current load at a glance
Track days where training, fueling and sleep were all completed
Connect Apple Health for heart rate, HRV, workouts, sleep, steps, energy and body metrics
Refresh connected health data on demand
Use metric or imperial units across the app
Use light, dark or system appearance
Configure coach, meal, water and medication notifications
Sync account data and restore it on a new device
Continue locally before creating an account
Recover recently deleted supported items from Trash
Access an in-app help center organized by product area
Send feedback from inside the app
Delete the account and associated FORM2 data from inside the app

Capabilities depend on the data and device permissions the athlete chooses to provide. Health, sleep, nutrition and blood-work guidance is for fitness reference and is not medical advice.

Your race is already getting closer

Give every week
a clear job.

Build your HYROX block around the days and equipment you actually have.

Your HYROX plan,built backward from race day.