Knowledge · ATHX
ATHX explained.
Better than yesterday. Every single day.
What ATHX actually is, how it differs from HYROX and CrossFit, and who the deep dive is for — the overview for anyone who wants to understand the format before their first class.
The format in one sentence
6 zones, 2.5 hours, one comp day.
You move through six zones in a row, always in the same order: Warm-Up, Strength, Refuel, Endurance, Recovery, MetCon X. Every zone has its own window — and once a zone closes, your score is locked. No going back, no do-overs.
Unlike HYROX, where running and stations constantly alternate, ATHX splits strength, endurance and conditioning into separate phases. That makes it more strength-focused — and closer to powerlifting than you'd expect.
Divisions
Four divisions — one for every level.
ATHX Lite
Reduced volume, moderate loads. Your way into the format — no prior experience needed.
ATHX
The standard division. Full format, all six zones, for athletes with training experience.
ATHX Pro
Heavier loads in the Strength Zone, bigger targets in Endurance and MetCon X. For athletes chasing a ranking spot.
Pairs
Two of you, all six zones — male, female or mixed. You split the load and pull each other through the Recovery Zone.
The zones
Six zones, always in this order.
Windows and scoring follow the official ATHX format. Zones are fixed — no skipping, no going back.
-
Warm-Up Zone
You bring body and mind up to working temperature — mobility, activation, the last nerves out. You're competition-ready once this zone ends, not before.
30 min -
Strength Zone
Three lifts, one window: 1RM strict press, 3RM back squat, 5RM deadlift. Tightly timed, maximum load counts. Your total decides the Strength score.
20 min Scored: total weight -
Refuel Zone
A short break to eat and drink. Skipping it earns no bonus points — the next two zones need the energy.
10 min -
Endurance Zone
Alternating running and rowing for maximum distance. No fixed pace, no permission to pause — just you against the clock and the metres.
30 min Scored: total distance -
Recovery Zone
The longest break in the format. Recovery tech, active rest, deliberately generous — because the final zone asks for everything you've got left.
30 min -
MetCon X Zone
A functional conditioning circuit: sandbag carries, dual-dumbbell movements, box jump overs. Finish faster, score better.
30 min window · 25-min cap Scored: time
Once a zone closes, your result is locked — whether you finished or not.
Scoring
Three partial scores, one overall placing.
Your final placing is built from three separate results — not one overall time like HYROX.
-
Strength Zone
Total weight lifted across the three lifts. Pairs count combined load.
-
Endurance Zone
Total distance from alternating running and rowing — maximum metres in 30 minutes.
-
MetCon X Zone
Time to finish, capped at 25 minutes. Finish faster, score higher.
Warm-Up, Refuel and Recovery don't count toward the score — they're part of the format, not the result.
Positioning
Why ATHX and not …?
… HYROX
HYROX blends 8× running and stations into one endurance-dominant format. ATHX splits strength, endurance and conditioning into their own zones — more strength-focused, with real powerlifting DNA in the Strength Zone.
… CrossFit
No high-frequency skill format with overnight WOD surprises. The zone order is fixed, the windows are fixed — you know exactly what's coming weeks in advance.
… pure strength training
Strength is one of three zones, not the only one. The Endurance Zone and the MetCon X Zone demand a level of conditioning a pure strength program doesn't cover.
Ready for ATHX?
Train ATHX in Berlin.
We're an official ATHX Affiliate — the first in Berlin. Our classes bring you up to competition level, zone by zone: Strength, Endurance, MetCon X.
