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Hybrid Profiling Model

Two all-out efforts and three station times. We read your aerobic engine and your strength-endurance, then place you in one of nine profiles with a starting point for your next training block.

Built in collaboration with Dr David Lipman, Fabian Eisenlauer and Performr.

About the Hybrid Profiling Model

How the groups & numbers are calculated

The model reads two things: how well-spaced your threshold and your ceiling are, and how strong you are at the stations. Here is exactly how each is scored.

Engine need = your chosen modality’s ratio (v@VT2 ÷ v@VO₂max): <65% → Threshold, 65–87% → Balanced, >87% → Ceiling/VO₂.

Station need = average of your three station tier scores (Elite 4 · Strong 3 · Moderate 2 · Developing 1): <2 → Build, 2–3 → Sharpen, ≥3 → Strong.

Group = Engine need × Station need (9 cells, Foundation Builders … Peak Hybrids).

Double-threshold days (two sub-threshold sessions in one day) are optional and advanced. Only consider them if you’re training 10+ hours a week, aren’t still building your aerobic base, already handle single threshold sessions comfortably, and can leave 5–6 hours minimum between them (ideally 7–8), with a proper meal in the gap. Run them as a 3–6 week block, not a permanent fixture.

The nine profiles

Your engine need and your station need cross to place you in one of nine profiles. Each carries a different training priority.

Foundation Builders
Build aerobic base + station strength — easy volume first, learn the movements.
Threshold Builders
Build zone 2 & threshold volume; sharpen your weaker stations.
Threshold Engines
Build zone 2 & threshold volume; stations are a strength — maintain them.
Station Developers
Engine well-balanced; prioritise station strength-endurance.
Even Engines
Solid all-round — maintain the mix, gradually increase threshold volume.
Power Engines
Balanced engine, strong stations — gradually increase threshold volume.
Base Sharpeners
Lift your ceiling with VO₂ work; build station strength too.
Ceiling Raisers
Lift your ceiling with VO₂ & keep threshold sessions; sharpen weaker stations.
Peak Hybrids
Strong ceiling & stations — fine-tune for marginal gains.

Engine need comes from the ratio of your 12-minute pace to your 4-minute pace: below 65% you have room to raise your threshold, above 87% your ceiling is the limiter. A developing aerobic base overrides this — build volume first.

Who built this

The model behind the profiler.

This Hybrid Profiling Model was built in collaboration with Performr, human performance specialist Dr David Lipman, MD, and Fabian Eisenlauer, Elite 15 HYROX athlete.

Test setup

All benchmarks adjust automatically to sex. Your chosen engine test drives your engine need.
Athlete sex

1 · Endurance test

Enter two all-out efforts — a 4-minute test followed by a 12-minute test — for your chosen engine modality. Have at least 20 minutes rest between each test.

Run(engine need)

2 · Station tests

Enter your times (mm:ss) for three stations, all at PRO weights — record pure-work time only (stopwatch on the first rep to the last). Use test times, not race times (no Roxzone or transitions included). Their average tier sets your station need.

0 of 3 station tests complete

Elite ≤2:10 · Strong ≤2:50 · Mod ≤3:20
Elite ≤3:40 · Strong ≤4:50 · Mod ≤5:50
Elite ≤3:15 · Strong ≤4:05 · Mod ≤4:45

Your profile

Fill in your tests above and we'll light up your square.

Threshold

Build
Foundation Builders
Sharpen
Threshold Builders
Strong
Threshold Engines

Balanced

Build
Station Developers
Sharpen
Even Engines
Strong
Power Engines

Ceiling/VO₂

Build
Base Sharpeners
Sharpen
Ceiling Raisers
Strong
Peak Hybrids
Rows = engine need · Columns = station need.

This tool is a starting point for shaping your training block, not a prescription. Use it as a guide alongside your own experience and coaching, listen to how your body responds, and speak to a qualified coach or medical professional before making significant changes to your training.