What Is GridRox?
GridRox is a free training resource for HYROX athletes preparing to compete in the United States. We publish city-specific race prep guides, in-depth training content, nutrition advice, gear reviews, and data-driven tools — including a pace calculator built on real split data from over 260,000 HYROX finishers.
Everything on GridRox is built for one purpose: helping you show up to the start line prepared and cross the finish line faster.
What You’ll Find Here
Race Prep Guides
Every major HYROX event on the US race calendar gets its own detailed prep guide. Each guide includes confirmed dates and venue details, a city-specific training timeline, station-by-station race advice, division weights, average finish times, and race day logistics. We verify race information before publishing and flag anything that hasn’t been officially confirmed.
Training Guides
From our complete beginner’s guide to a 12-week training plan built around HYROX’s specific demands, our training content is designed for real athletes — not elite competitors with unlimited training time. We cover pacing strategy, strength programming, injury prevention, nutrition, and race-day preparation.
The HYROX Pace Calculator
Our Pace Calculator is the most detailed free pacing tool available for HYROX athletes. Enter your goal finish time, select your division and gender, and it outputs per-station split targets based on real race data — so you can build a split plan that reflects how athletes actually pace these races, not just theoretical math.
Why We Built GridRox
HYROX has grown from a niche European fitness race into one of the largest participation sport events in the world. Millions of athletes are training for HYROX — but the gap between “I signed up” and “I know how to actually prepare” is still large for most participants, especially in the US.
GridRox exists to close that gap with free, practical, specific content. Not vague motivational advice — real information about what the race demands and how to prepare for it.
How We Source Our Data
Our pace calculator and finish time benchmarks are derived from publicly available HYROX race results data. We analyze split distributions across divisions, genders, and finish time buckets to provide realistic targets rather than idealized estimates.
Race information (dates, venues, wave schedules) is sourced from official HYROX communications and updated as new information is published. Where information hasn’t been officially confirmed, we say so clearly.
A Note on Affiliation
GridRox is an independent resource. We are not affiliated with, sponsored by, or endorsed by HYROX GmbH or any HYROX-branded entity. All race information should be verified at the official HYROX website (hyrox.com) before making travel or registration decisions.
We link to external race registration, gear, and training resources where useful. Some links may be affiliate links that earn a small commission if you make a purchase — this never affects our recommendations.
Get in Touch
Questions, corrections, or suggestions? Use the contact page — we read every message.