WOD-Science × ETH Zurich present

Join the ROXSTARS Study

Individualized training for HYROX athletes.

Are you interested in whether training tailored to YOUR physiology could make a difference in HYROX? Join the ROXSTARS Study and help us find out.

Check out the study details below to see what's involved and whether taking part is something for you.

The goal of the study

Athletes differ. Some have a big engine, others are strong but cannot sustain high power output for a long time. Most train both, but should they focus on what's lagging behind?

The question we want to answer: do athletes training for HYROX improve more with an individualized program that targets their physiological weakness than with a well-rounded program?

How the study will run

The study involves 8 weeks of training, with fitness testing before and after. Following your initial tests, you'll be randomly assigned to one of two programs: an individualized program that targets your weaker areas, or a balanced program that develops your fitness more evenly. Both programs are designed to improve the fitness needed for HYROX racing.

After 8 weeks, you'll repeat the tests so we can compare how much each group has improved. Throughout the study, brief daily readiness checks and post-session ratings will help us understand how training load and recovery influence your progress.

What you get

Your athlete profileFind out whether you lean more towards strength or endurance. After the post-test you get your profile before and after as a spider chart, plus your results from all three tests in numbers.

Before (pre-test)After 8 weeks (post-test)

Example values.

Your own state-of-the-art movement sensorA WODMotions sensor, free of charge: you only pay the shipping (about €30). Reach at least 80% compliance and complete both test weeks, and it's yours to keep.

50% off WOD Science trainingComplete the study and get 3 months of WOD Science training plans at half price.

An 8-week science-based training planIndividualized or balanced, in the Strivee app.

Part of a research project (ETH Zurich)Help find out whether individualized training really makes a difference.

Who can take part

You can take part if you:

are 18 or older
train functional fitness regularly and have been doing so for more than 1 year
can train about 4–5 times a week from December 2026 to February 2027
have access to general gym equipment: wall balls, weights, BikeErg, RowErg, kettlebells and a box
have no injury or health problem that currently stops you from training hard
are willing to follow only the study program for 8 weeks, without additional structured training

How it works

Register and fill in a short background questionnaire (about 3 minutes). Once you're accepted, you join the study Discord.
Get your sensor.
Test week: three tests that you perform in your own gym: a HYROX-specific ramp test to exhaustion, 150 wall balls for time (Karen) and the WOD-Science Sprint Classic.
Random assignment: you get either an individualized program that targets your weaker side, or a balanced program.
8 weeks of training with your plan in the Strivee app and the sensor. Here on the study page: every morning a 5-question readiness check, and every day a short training log.
Post-test: the same three tests again, and you see how you changed.

Timeline

Week of 6 Dec 2026Test weekPre-test
20 Dec 2026 – 14 Feb 20278 weeks of trainingIndividualized or balanced program
Week of 15 Feb 2027Test weekPost-test

Study information

Please read this before you register. Version v1.0

Read the full study information

1. What the study is about

We test whether athletes training for HYROX improve more with an individualized training program that targets their physiological weakness (strength or endurance) than with a balanced program. The study is run by ETH Zurich in collaboration with WOD-Science (Bachelor Focus Project, supervisor: Gommaar D'Hulst).

2. What you would do

Short background questionnaire (about 3 min)
Test week (week of 6 December 2026): three tests in your own gym (HYROX-specific ramp test to exhaustion, 150 wall balls for time (Karen), WOD-Science Sprint Classic)
If your profile is balanced, your participation ends after the test week.
Random assignment to an individualized or a balanced program. You can't choose your group.
8 weeks of training (20 December 2026 to 14 February 2027), wearing the sensor. Sessions take about 45–75 minutes. During this time, please do no additional structured training. If you do train in addition, log it. This also applies to competitions.
Daily readiness check (about 30 s) and a short log after each session (about 1 min)
Post-test (week of 15 February 2027): the same three tests again

3. Risks and discomfort

The tests are very demanding. You may feel strong breathlessness, muscle fatigue and soreness afterwards. Depending on your group, the program focuses more on strength or endurance than you're used to, which may cause more muscle soreness at the start. Serious incidents during maximal exercise are rare in healthy, trained adults. Tell us before the test if you have any heart, lung or other health problem. The training plan has a load similar to normal functional fitness training.

4. Benefits

You receive your profile, your test results before and after, and an 8-week program. If you reach at least 80% compliance and complete both test weeks, you keep the WODMotions sensor. You pay the shipping cost of the sensor (about €30). If you complete the study, you also get 50% off WOD Science training plans for 3 months. If you withdraw early or don't reach 80%, the sensor has to be returned. There is no payment.

5. Voluntary participation and withdrawal

Taking part is voluntary. You can withdraw at any time without giving a reason and without any disadvantage. To withdraw, write to the study team; we will then arrange the return of your sensor. Data collected until your withdrawal is kept and analysed in coded form.

6. Your data

Your answers and sensor data are stored in coded form under a participant ID, not your name, and analysed without your name.
Your sensor data also goes to WODMotions, the company that makes the sensor.
The key list linking ID and name is stored separately and only named researchers can see it.
Results are published only without any information that identifies you.
Storage location and how long data is kept: to be added [D].

7. Insurance

You take part at your own risk. The study team and ETH Zurich do not cover any costs and take no responsibility for injuries, illness or damage that happen during the study, including the tests and the training. Please make sure you have your own health and accident insurance.

8. Conflict of interest

The study is supervised by Gommaar D'Hulst, who is a co-founder of WODMotions, the company that makes the sensor used in this study, and is also involved in WOD-Science, the study's partner. WODMotions provides the sensors (participants pay the shipping), and WOD-Science offers the discount on its training plans. The data are analysed by the student researchers, and all results are reported, whether or not they favour the sensor. WODMotions receives no data that identifies you [D].

9. Contact

Study team: laglers@ethz.ch. Supervisor Gommaar D'Hulst: info@wod-science.com. After registering, please use the study Discord channel for questions. We prefer it to email.

Declaration of consent

By ticking the box at registration, you confirm that:

you have read and understood this information and could ask questions,
you are 18 or older and take part voluntarily,
you agree that your data is collected and analysed in coded form as described,
you understand that you are randomly assigned to one of two programs,
you know you can withdraw at any time without giving a reason.

Registration

About us

We are two students of Health Sciences and Technology at ETH Zurich. This study is the Focus Project of our three-year Bachelor's programme, supervised by sport scientist and researcher Gommaar D'Hulst.

Gommaar D'HulstSupervisor · Sport scientist and researcher
Sophia LaglerStudent, Health Sciences and Technology
Nico BänningerStudent, Health Sciences and Technology

FAQ & contact

Taking part

How much time does it take per day?

About 30 seconds for the readiness check in the morning and about a minute for the log after each training. The training sessions themselves take about 45–75 minutes.

Does it cost anything?

Almost nothing. The sensor, the tests and the training program are free. You only pay the shipping cost of the sensor, which is about €30. You keep the sensor if you reach at least 80% compliance and complete both test weeks.

Can I choose my program?

No. You're randomly assigned to the individualized or the balanced program. That's what makes the comparison fair.

What if my profile is balanced?

Then you can't continue in the study after the pre-test. The study compares programs that target a weaker side, so we need a clear lean towards strength or endurance.

What does 80% compliance mean?

Two rules:

The tests are a must. You complete both test weeks, the pre-test and the post-test, with all tests.
80% of everything else. All daily readiness checks and training logs over the 8 weeks are counted together. You need to fill in at least 80% of them.

Example: if there are 100 readiness checks and training logs in total, you need at least 80 of them, no matter which ones you miss.

What is the WOD Science discount?

If you complete the study, you get 50% off WOD Science training plans for 3 months.

Can I do other training besides the program?

Please stick to the program as closely as possible during the 8 weeks. If you do train in addition, log it so we know. This also applies to competitions.

Can I stop taking part?

Yes, at any time and without giving a reason. Please write to us. We then stop your daily questions and arrange the return of your sensor. The data collected until then is kept in coded form.

Tests and training

When and where do I do the tests?

There are three tests: a HYROX-specific ramp test to exhaustion, 150 wall balls for time (Karen) and the WOD-Science Sprint Classic. They are spread over one test week, with a rest day between test days. You do them in your own gym. The pre-test is in the week of 6 December 2026, the post-test in the week of 15 February 2027. You plan the exact days on your study page.

I missed the readiness check or forgot to log a session. What now?

Fill it in as soon as you can. You can still fill in the last 5 days. Late entries are marked as late, but they are still useful to us.

Can I swap training days?

Yes, but please try to avoid it if possible. If you do swap, stay within the same week. Your plan is in the Strivee app. In the training log, choose "A training from another day" and enter the day it was planned for in Strivee.

What if I get sick or injured?

Don't train through pain or illness. Log the session as "not done" with the reason. If it lasts more than a few days, let us know.

Sensor

What if my sensor stops working?

What happens to my sensor if I stop?

The sensor is yours to keep only if you reach at least 80% compliance and complete both test weeks. If you stop early or don't reach 80%, please return it. We'll tell you how (for example handing it in at your gym or by post).

Data and study team

Who sees my data?

Your data are stored in coded form under a participant ID, not your name, and analysed without your name. Results are published only without anything that identifies you. The study team sees your data. Your sensor data also goes to WODMotions, the company that makes the sensor.

Who runs this study?

ETH Zurich in collaboration with WOD-Science. The study is the Bachelor Focus Project of two students of Health Sciences and Technology at ETH Zurich, supervised by Gommaar D'Hulst. Please note: Gommaar D'Hulst is a co-founder of WODMotions, the company that makes the sensor, and is also involved in WOD-Science, which offers the training plan discount. The data are analysed by the students, and all results are reported. Details are in the study information.

Contact

How do we communicate?

Through a Discord channel for the study. You get the invite once you're accepted. We only email you for important things, like your personal link.

Contact: laglers@ethz.ch (study team) · info@wod-science.com (Gommaar D'Hulst)

Already registered? Please ask your questions in the study Discord channel. We prefer it to email, and other participants may have the same question.