Hyrox 12-week training plan built around your splits

What it does

Hyrox plans on Patreon run $20-50/month and most fitness apps don't know what a station rotation is. This skill builds you a Hyrox 12-week training plan around your actual splits — 5k time, 8 station PRs, goal finish, weekly hours, weak stations, race date. It reverse-engineers your goal time into per-segment targets (each 1km run pace, each station split, transition budget), compares your station PRs against benchmark splits for your goal bracket (sub-1:00 elite, sub-1:15, sub-1:30, sub-1:45, sub-2:00) to flag your 2-3 priority stations, then produces a periodized plan across four phases: base + station skill (wks 1-4), threshold + station power (wks 5-8), race-specific simulations (wks 9-11), and taper (wk 12). Every run session has a target pace in min/km and min/mile; every station session has load, sets, reps or distance, and one technical cue (damper setting, hip hinge, breath cadence). Race-day pacing chart at the end gives you per-station RPE, key cue, and the transition tactic. Four bundled references do the work: station-benchmarks.md maps station splits to goal finish time with the 5k equivalent required for each bracket; periodization-framework.md sets weekly volume and easy/threshold/intervals ratios per phase; station-progressions.md is week-by-week progressive overload per station with common faults and fatigue drills; race-day-strategy.md covers the warm-up, the per-segment pacing, transition tactics that save 30-90 seconds, and the wall ball break strategy (25-25-25-25 or 30-30-20-20, never unbroken unless you hit 90+ in training). Outputs HTML calendar artifact in Hyrox brand colors, CSV for TrainingPeaks or Strava import, and a Google Sheets training log with weekly volume formulas. Handles Open division weights (102kg sled push M / 72kg F, 24kg farmers carry M / 16kg F, 9kg wall ball M / 6kg F) and Doubles/Pro on request.

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