Training plans, computed
The training plan generator that does the maths.
Every session is calculated from your race time or your lifts — paces from VDOT, loads from your one-rep max, a cutback every fourth week and a real taper. A workout plan generator for runners, HYROX athletes and lifters.
87 plans · 8 sports · week 1 free on every plan
Live plan
16 Week Marathon Training Plan
- Peak
- 42.5 mi
- Long run
- 20 mi
- Goal
- 3:40:33
Open and enter your race time
Plans by sport
Running Training Plan Generator
295K to 100-mile plans with paces from your own race times.
- Half Marathon Training Plan for Beginners
- Marathon Training Plan for Beginners
- 5K Training Plan for Beginners
HYROX Training Plans
12Compromised running, all 8 stations at race loads, and race simulations.
All 12Triathlon Training Plan Generator
05Sprint to full distance: swim, bike, run and brick sessions by heart-rate zone.
All 5Workout Plan Generator
23Splits from 2 to 6 days with sets, reps and loads from your 1RM.
All 23Calisthenics Plan Generator
07Skill ladders with hold times and rep targets for every week.
All 7Obstacle Course Race Training Plans
04Trail running, grip and carry strength, and obstacle skill sessions.
All 4Tactical Fitness Plan Generator
03Test-specific rucks, runs and push/pull progressions to a standard.
All 3Hybrid Training Plan Generator
04Running and lifting in one plan, with interference managed.
All 4Running and Strength Calculators
131RM, pace, VDOT, heart-rate zones, DOTS and more — instant results.
All 13
How it works
From race time to race day.
01
Pick a plan
A race, a split or a skill — 87 plans across 8 sports.
02
Add your numbers
A recent race time or your lifts. Paces and loads recalculate instantly.
03
Train it
Week-by-week sessions, calendar and Garmin export, re-planning when life happens.
The numbers
Why computed plans
A training plan generator that writes the plan from your numbers. Pick a race, a split or a skill, enter a recent race time or your lifts, and get a complete week-by-week plan: paces from VDOT, loads from your one-rep max, a cutback every fourth week and a proper taper.
87 ready-made plans across 8 sports and 13 calculators. Every plan shows its full structure and a complete first week for free; subscribers unlock every week, PDF and calendar export, and plan adjustment when life gets in the way.
Live sample
HYROX Training Plan
- Weeks
- 12
- Sessions
- 48
- Peak week
- 4h 10
- week 10
- Longest session
- 1h 35
- week 10
- Taper
- 2 wk
Station loads are the published race standards; check the current rulebook before race day. Not affiliated with HYROX.
| Wk | Focus | Volume | |||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 01 | Benchmark week: find your weakest stationsBenchmark: 1 km run + every station | 2h 55 | Benchmark: 1 km run + every station | ||||||||||||||||||||||||
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Weeks 2–12 locked Unlock the full plan.
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| 02 | Base: run volume + station techniqueStations: technique + capacity | 2h 30 | Stations: technique + capacity | ||||||||||||||||||||||||
| 03 | Base: run volume + station techniqueRun intervals 5 × 1 km | 2h 40 | Run intervals 5 × 1 km | ||||||||||||||||||||||||
| 04 | DeloadStations: technique + capacity | 2h 10 | Stations: technique + capacity | ||||||||||||||||||||||||
| 05 | Build: compromised runningRun intervals 6 × 1 km | 3h 05 | Run intervals 6 × 1 km | ||||||||||||||||||||||||
| 06 | Half simulation + buildHalf race simulation | 3h 20 | Half race simulation | ||||||||||||||||||||||||
| 07 | Build: compromised runningCompromised running 6 rounds | 3h 40 | Compromised running 6 rounds | ||||||||||||||||||||||||
| 08 | Deload + station retestRetest: 4 weakest stations | 2h 40 | Retest: 4 weakest stations | ||||||||||||||||||||||||
| 09 | Peak: race-pace under fatigueCompromised running 6 rounds | 3h 50 | Compromised running 6 rounds | ||||||||||||||||||||||||
| 10 | Full race simulationFull race simulation | 4h 10 | Full race simulation | ||||||||||||||||||||||||
| 11 | Taper: sharp and freshCompromised running 7 rounds | 3h 15 | Compromised running 7 rounds | ||||||||||||||||||||||||
| 12 | Race weekStations: technique + capacity | 1h 35 | Stations: technique + capacity | ||||||||||||||||||||||||
Your paces
- Race run pace
- 8:07/miper 1 km run segment
- Threshold
- 7:53/mi
- Zone 2
- 10:25/mi
Loads
- Sled push
- 335 lbOpen men race standard
- Sled pull
- 225 lbOpen men race standard
- Farmers carry
- 2 × 55 lbOpen men race standard
- Sandbag lunges
- 45 lbOpen men race standard
- Wall balls
- 15 lbOpen men race standard