Training plannerIndoor hybrid fitness races
Six programs, a pacing calculator and a plan that dates itself back from your race day. Pay once.
Get the planner: A$19 Run the split board
Instant digital download. Spreadsheet + printable PDFs. Nothing is posted.
Split clock
Demo · 30×
06/16 Sled pull Target 3:47
Demo: a 1:15:00 target at 30× speed, using the calculator's starting assumptions. Yours will differ.
Segment 01
The split board
Pick a goal finish time. See the run pace and a target for every station, the way the planner's pacing calculator lays it out.
Run pace
4:41/km
Running
37:30
Stations
31:30
Transitions
6:00
Planning assumptions, not race data: 50% running, 8% transitions, 42% stations. In the spreadsheet you can edit every one of them, then update with your own splits after your first simulation.
| Pos | Segment | Share of race | Target | Clock |
|---|
Segment 02
What's inside
06
Programs
12 weeks and 16 weeks, each at Beginner (4 sessions a week), Intermediate (5) and Advanced (6). Run sessions, station-strength sessions and race simulations.
XLSX
Spreadsheet
For Excel and Google Sheets: program selector, race-date auto-fill, every program with tick-boxes, the pacing calculator, a station skill log that tracks your best times, a doubles and relay split planner and a race-day checklist.
PDF
Printable guide
A4 and US Letter: race overview, station weights for singles divisions, program overviews, pacing tables from 1:00:00 to 2:30:00, cue cards for all 8 stations plus running, a doubles and relay section, a race-week plan and a race-day checklist.
6×
Program PDFs
One page per week with sessions, tick-boxes and a weekly check-in.
ALT
No-sled alternatives
For gyms without a sled lane.
Segment 03
How it works
-
01
Find your plan in two minutes
Not sure which plan? Answer five quick questions in the Choose My Program tab, or on the printable selector page. It points you to Beginner, Intermediate or Advanced, and to the 12 or 16-week plan, based on how many weeks you have until race day.
-
02
Enter your race date once
Type your race date and every week and every session in all six programs fills in backwards from race day, so the last week lands on race week. It also tells you which Monday to start week 1.
-
03
Racing with a partner
The doubles and relay section covers how to split each station, swap rules, partner training sessions and a split-plan sheet to fill in together.
In
It's for you if
- you've entered, or want to enter, a hybrid fitness race
- you can run 5 km, or you're building up to it
- you'd rather pay once than subscribe
- you want a plan you can print and tick off
Out
It's not for you if
- you want an app that logs workouts for you
- you want one-to-one coaching
- you need a plan built around an injury (see a health professional)
FinalAUD
Get the planner
A$19
One-off payment. Launch price. No subscription.
What you download: 1 spreadsheet (XLSX), the guide PDF and 6 program PDFs, each in A4 and US Letter.
Digital download only. Nothing is posted.
Good to know
- Digital download only. Nothing is posted.
- Station weights and race format were checked against the official 26/27 season singles rulebook in November 2026. Doubles and relay divisions have their own rules, so always check the current rulebook for your event and division.
- General information only, not medical advice. See a health professional before starting a new training program.
- For personal use. Please don't share or resell the files.
New plans and updates
Leave your email and we'll tell you when we release new plans or update this one.
We'll only email you about 16 Splits products. See our privacy policy.
Segment 04
Questions
Which races is this for?
Indoor hybrid fitness races with eight 1 km runs, each followed by a functional station: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
Is this an official product?
No. 16 Splits is an independent product. It is not affiliated with or endorsed by HYROX.
I've never done one. Where do I start?
Use the Choose My Program selector. If you can't yet run 5 km without stopping, it puts you on Beginner.
What do I need to open it?
Excel or Google Sheets for the spreadsheet, and any PDF reader. You can also train from the printed PDFs alone.
My gym doesn't have a sled. Can I still use it?
Yes. The cue cards include no-equipment alternatives for the sled stations.
Does it cover doubles and relay?
Yes. There's a doubles and relay section in the guide and a split planner in the spreadsheet. Loads shown are for singles divisions, so check your division's rulebook.
Is it a subscription?
No. You pay once and keep the files.
How do I get the files?
After checkout you'll get a download link on screen and by email. Checkout is handled securely by Payhip.
What if something's wrong with my order?
Email [email protected] and we'll sort it out. See the refund policy.
Who makes this?
16 Splits is a small Australian business. The programs and layouts were created with the help of AI tools and reviewed by us.