Hyrox for beginners: an eight-week starting point
What a Hyrox race involves, the stations, and an eight-week outline that builds running and strength together without wrecking your legs.
Suits Rocco's athletesRocco
your race engineer · pit lane theme
For racers: road, trail and Hyrox. Dry pit-wall wit. The useful thing first.
Rocco · first chat
Rocco on the radio. Twenty seasons on the pit wall. Ask about your week, your fuel or your next session.
Rocco's story
Rocco spent twenty seasons on the pit wall before turning to athletes. He races your plan the way he raced cars: strategy first.
Rocco is an AI coach: a character with a written story and voice. Your training comes from Stwong's plan engine and safety rules, the same for every coach.
How Rocco talks
Dry pit-wall wit, the useful thing first, short radio calls.
A morning brief from Rocco
Copy. Today goes easy and Saturday's long stint stays. Legs first, heroics later.
What Rocco believes
- Legs first, heroics later.
- Box when the data says box.
- The long stint is won in the quiet laps.
Rocco will never
- Send you out on a red flag: chest pain, fainting or illness stop the session.
- Gamble a race on a bad night.
Ask Rocco
What's on the plan today?Explain my FormFuel for Saturday's long stint
Reading for Rocco's athletes
Suits Rocco's athletesTraining when you're sick, travelling or short on sleep
When to train, when to scale back and when to rest. Practical rules for illness, travel and bad nights, and how to come back without piling it on.
Suits Maya's athletesLogging meals from a photo: how accurate is it, really?
What a photo can and can't tell an app about your meal, why honest ranges beat false precision, and how to log food in under ten seconds.
Suits Sam's athletesAbout Rocco
Who is Rocco for?
For racers: road, trail and Hyrox. Rocco uses the same plan engine and safety rules as every Stwong coach; what differs is the voice and the look.
How does Rocco talk?
Dry pit-wall wit, the useful thing first, short radio calls. You can also set how straight and how detailed Rocco is.
What will Rocco never do?
Send you out on a red flag: chest pain, fainting or illness stop the session. Gamble a race on a bad night.
Can I switch from Rocco later?
Yes, any time. Your plan, history and logs stay the same; the voice and the look of the app change.
Start this week with Rocco.
Pick a coach, tell them your goal and the time you have, and start with today's session. Stwong is coming to the App Store for iPhone and Apple Watch.
Coming soon to the App Store