ElevusElevus / Guides
Guides
Free plans and straight answers for people who lift, run and race.
Free Tools
Free toolHyrox pace calculatorFree Hyrox pace calculator: enter your goal finish time for your 1 km run pace, total running time and station time budget, plus a 1 to 2 hour pace chart.Free toolMacro calculatorFree macro calculator: daily calories, protein, carbs and fat for losing fat, maintaining or building muscle, from your age, height, weight and activity.Free toolOne rep max (1RM) calculatorFree 1RM calculator: enter a weight and reps to estimate your one rep max, see your 1 to 12 rep maxes, and get training weights from 60 to 95%. kg or lb.Free toolBarbell plate calculatorFree barbell plate calculator: enter your target weight and bar to see exactly which plates go on each side, in kg or lb, with the closest weight you can load.Free toolProtein calculator: how much do you need?Free protein calculator: enter your weight and goal for a daily protein target and grams per meal, based on sports nutrition research. Works in kg or lb.Free toolRace time predictorFree race time predictor: enter a recent race result to predict your 1 mile, 5K, 10K, half marathon and marathon times and paces, using the Riegel formula.Free toolRPE calculator and chartFree RPE calculator: estimate your 1RM from any set at any RPE, then get the weight for your next set. Plus an RPE chart of % of 1RM by reps and RPE.Free toolRunning pace calculatorFree running pace calculator: work out your pace, finish time or distance from the other two, in km or miles. Plus a pace chart for 5K, 10K, half and marathon.Free toolTDEE calculatorFree TDEE calculator: your total daily energy expenditure and BMR from age, height, weight and activity, plus calories to lose fat or build muscle.
Hyrox
GuideFree 12-week Hyrox training planA free 12-week Hyrox plan: 5 sessions a week of intervals, strength, station work and compromised running, plus the race format, Open weights and pacing.Guide12 Hyrox workouts12 Hyrox workouts, from compromised 1 km repeats and sled sprints to wall ball ladders and race simulations, with what each trains and how to scale it.AnswerHow Hyrox doubles worksIn Hyrox doubles you run all 8 km together and split the stations. The rules, the weights for every doubles division including mixed, and how to split the work.AnswerThe 8 Hyrox stations in orderAll eight Hyrox stations in race order, from SkiErg to wall balls, with the distance, the weights and how to get through each one.AnswerHyrox vs CrossFitHyrox is one fixed race of running and simple stations; CrossFit is varied training with Olympic lifts and gymnastics. How they compare and who each suits.AnswerHyrox weights for every divisionEvery Hyrox weight from the 2026/27 rulebook in kg and lb: sled push, sled pull, farmers carry, lunges and wall balls for Open, Pro, doubles and mixed.AnswerIs Hyrox hard? A beginner's guideHyrox is hard but doable for regular gym-goers: you can walk, rest and go at your own pace. What makes it hard, how fit to be, and how long to train.AnswerWhat is Hyrox?Hyrox is an indoor fitness race of eight 1 km runs, each followed by a workout station. The format, stations, divisions, finish times and how to train.
Hybrid Training
GuideHow to lift and run in the same weekSample hybrid training weeks for 3, 5 and 7 sessions, a Hyrox-style week, whether to lift or run first, and what research says about running and muscle.AnswerShould you lift or run first?Lift first if strength is your priority, run first if the run is your key session. What the research on training order says and how far apart to space them.AnswerRunning after leg dayAn easy run the day after leg day is fine; keep intervals and long runs about 48 hours away. How to schedule running around leg day, and what to do if sore.AnswerWhat is a hybrid athlete?A hybrid athlete trains for strength and endurance together, usually 2 to 4 lifts and 2 to 4 runs a week. What that looks like, and how to start.
Running
Switching Apps
GuideSwitch from Apple Notes without losing your logPaste your Notes workout log into Elevus and keep every set.CompareElevus vs HevyHybrid programs, AI coach, recovery and nutrition vs Hevy’s social strength tracker.CompareElevus vs StrongA planner for lifting and running vs Strong’s classic manual lifting log.