How do I actually follow this strength workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Functional strength for Hyrox stations

Q: What is the best ChatGPT prompt for a weights workout like this?

Use the research-backed prompt on this page: "I'm an advanced Hyrox athlete. Write me a 45-minute functional strength session targeting my race stations. Warm-up: 6 min — easy bike or jog, then 10 bodyweight squats, 10 walking lunges per leg, 10 band pull-aparts, 10…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable strength workout you can run hands-free in sweatcue.

Advanced · 25–39 · ~45 min

Build lunge, wall-ball and carry strength so the stations cost you less in a race. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration~45 min

FormatSets, reps & timed rest

FocusFunctional Hyrox lifts

IntensityRPE 8

Equipmentdumbbells, kettlebell, band, bike

Best forConditioning, advanced

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

I'm an advanced Hyrox athlete. Write me a 45-minute functional strength session targeting my race stations. Warm-up: 6 min — easy bike or jog, then 10 bodyweight squats, 10 walking lunges per leg, 10 band pull-aparts, 10 arm circles. Main work (give me sets x reps, rest in seconds, and a load/RPE for each): (1) walking lunges with dumbbells or sandbag — 4 sets of 12 per leg, RPE 8 (~2-3 reps in reserve), rest 120s; (2) wall-balls to a target — 4 sets of 20 unbroken, rest 90s; (3) farmer carries with heavy dumbbells/kettlebells — 4 sets of 40m, load so grip is challenged by the end, rest 120s; (4) Romanian deadlift — 3 sets of 8, RPE 8, rest 120s as a posterior-chain finisher. Tell me how to progress load week to week and a quick mobility cooldown.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Heavier sets taken close to (but not to) failure with full rest drive strength, and a few hard sets per movement is enough at this training age; longer rests (about 2 min on compound lifts) preserve quality across sets. Stronger station muscles let you hit the same race work at a lower relative effort. The exercise selection mirrors Hyrox stations directly; the dose-response evidence below is from general resistance-training research, not Hyrox-specific trials.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve); Grgic et al., Sports Med 2018 (rest interval length)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.