Why interval formats work
On days without a set plan, an interval format gives you structure straight away. You pick the format, the movements and the time cap, and the workout writes itself. These formats are popular in Hyrox training because they mix running, stations and strength under fatigue.
The main formats
- AMRAP (as many rounds as possible): set a time, such as 20 minutes, and complete as many rounds of a circuit as you can. You log your rounds and extra reps.
- EMOM (every minute on the minute): start a set amount of work at the top of each minute and rest for whatever's left. You log whether you held it for every minute.
- Tabata: 20 seconds of hard work, 10 seconds of rest, for eight rounds. It's short and very intense.
- For time: a fixed amount of work done as fast as you can. You log your time.
- Intervals: set work and rest periods, often runs or ergs, with a clear target pace.
Make it Hyrox-specific
Build sessions around the race: running blocks between stations such as the SkiErg, row, sled push and pull, burpee broad jumps, farmers carry, sandbag lunges and wall balls. Use your own timer and keep the same format for a few weeks, so you can compare results.
Log the result, not just the session
The value comes from comparing like with like. Same AMRAP, more rounds, is progress you can see. Log rounds or time each session, and keep an eye on how sleep and recovery look around your hardest weeks.
Where the app comes in
Biohack Tracker has hundreds of workouts across AMRAP, EMOM, Tabata, for-time and interval formats, each with how-to demos for the movements. Pick one, train with your own timer, then log your rounds or time. Your training sits next to your sleep, HRV and resting heart rate, so you can see how your body handled the week.
