A free ATHX score calculator built on the 2027 Individual workouts. Enter your lifts, a recent run and your background to get targets for all three scored zones, then print your plan.
ATHX has three scored zones. Strength is the total weight of your best lift in each window, Endurance is the distance you cover on the SkiErg after a set run, and MetCon X is your time to finish. The warm-up, refuel and recovery zones are not scored.
For individuals: a 1-rep max shoulder to overhead (0–5 minutes), a 2-rep max back squat (5–10 minutes) and a 3-rep max deadlift (10–15 minutes). This planner converts your 1-rep maxes into those targets and suggests three attempts for each.
You run 3 km, then ski for the rest of the 24 minutes. Every second saved on the run is extra time on the SkiErg, but running too hard costs you ski output. The planner sets the run just slower than your race-equivalent pace.
For individuals: a calorie row, 30 dumbbell ground-to-overhead, 30 dumbbell bench press, 30 sandbag squats, a 30 m sandbag carry, 30 burpees over a bench and a second calorie row, with a 25-minute cap. Loads depend on whether you race ATHX or Pro.
Not yet. The planner uses the 2027 Individual standards for ATHX and Pro. Pairs and Lite have different distances and reps.
Racing something else? Try the HYROX, DEKA FIT or Hybrid Games calculator.