Hyper Training tasks list and how Hyper Training works in Pokémon Go

Hyper Training is a feature which allows you to improve a Pokémon's stats to the maximum amount over a period of time in Pokémon Go.

First appearing in the mainline series as part of Gen 7’s Pokémon Sun and Moon, Hyper Training made its Pokémon Go debut with the introduction of the Gold Bottle Cap during June 2025’s Go Fest Global event.

Whether you're increasing a single stat (with a Silver Bottle Cap) or all three with a Gold Bottle Cap, Hyper Training is a way for you to make a Pokémon a hundo or shundo without relying on RNG or luck. There are, however, a number of caveats involved, including requirements and restrictions - not to mention a series of tasks required in order to complete the training process.

This guide explains how Hyper Training works, a list of Hyper Training tasks, and various things to consider as you go.

How does Hyper Training in Pokémon Go work?

Hyper Training is a process which allows you to increase the HP, Attack or Defence of a Pokémon by completing a series of tasks. It works as follows:

• Each task is themed according to the stat you are increasing - the Attack stat tasks, for example, are focused primarily on the battling side of Pokémon Go - and increase in difficulty as you reach the cap.
• Tasks are the same across all players and Pokémon, and have to be completed in sequence.

• Every time a task is completed, the stat increase is automatically granted before moving onto the next task.
• You can opt to train to a certain point and not reach the cap. This is useful for those looking to limit a Pokémon's CP for Go Battle League.
• Once a Pokémon starts Hyper Training, they have 365 days to complete the tasks laid out before them. You can see a complete look at all Hyper Training tasks later in this guide.

Once you have started Hyper Training, you can see your Pokémon's next Hyper Training goal by visiting the section on their stats screen.

Hyper Training requirements and restrictions

To start Hyper Training, you first need either a Gold Bottle Cap or a Silver Bottle Cap, which will increase all three or just a single stat (HP, Attack or Defence) of your choosing respectively. These are rare and limited use items which must be consumed within a short amount of time.

The main requirement for Hyper Training is the Pokémon has to be a Good Buddy or higher, and that they have to be a Buddy while most tasks are being completed.

In terms of Hyper Training restrictions, shadow Pokémon and Pokémon with completely maxed out stats cannot undergo Hyper Training. Beyond that, if you have a legendary or a mythical you're keen to improve, then they're fair game.

Also, while not a restriction, know that any Pokémon which undergoes Hyper Training cannot be sent to Pokémon Home - meaning they'll be restricted to Pokémon Go from then on.

If you want advice on which Pokémon to use a Bottle Cap on - the choice can be rather overwhelming, after all - our Gold Bottle Cap and Silver Bottle Cap guides can help.

Hyper Training tasks list

Hyper Training takes the form of various tasks across Attack, Defence, and HP. Each individual stat increase requires a task to be completed before moving onto the next, with every task the same regardless of the Pokémon you Hyper Train.

What follows is a complete list of Hyper Training tasks. Knowing what stats lie ahead may help with your Bottle Cap choice; are you up for raising a 5/5/5 Pokémon to the maximum within a year, or does a 10/15/15 and the less work it requires sound preferable?

Attack Hyper Training tasks

1. Battle in a Gym with your trainee in your battle party
2. Battle in a raid with your trainee in your battle party
3. Win 2 Gym battles with your trainee in your battle party
4. Defeat 2 Team Go Rocket members with your trainee in your battle party
5. Win 5 raids with your trainee in your battle party
6. Win 20 Gym battles with your trainee in your battle party
7. Win 10 raids with your trainee in your battle party
8. Defeat 15 Team Go Rocket members with trainee in your battle party
9. Defeat a Team Go Rocket Leader 2 times with your trainee in your battle party 
10. Win 20 raids with your trainee in your battle party
11. Win 40 Gym Battles with your trainee in your battle party
12. Defeat 40 Team Go Rocket members with your trainee in your battle party
13. Defeat a Team Go Rocket Leader 5 times with your trainee in your battle party
14. Win 40 raids with your trainee in your battle party

Defence Hyper Training tasks

1. Take a Snapshot of your trainee
2. Play with your trainee as your buddy
3. Power up a Pokémon that shares a type with your trainee
4. Catch 15 different species of Pokémon with your trainee as your buddy
5. Catch 30 Pokémon with your trainee as your buddy
6. Take a snapshot of your trainee on 7 different days
7. Play with your trainee as your buddy on 7 different days
8. Power up a Pokémon that shares a type with your trainee 15 times
9. Catch 45 different species of Pokémon with your trainee as you buddy
10. Catch 150 Pokémon with your trainee as your buddy
11. Take a snapshot of your trainee on 15 different days
12. Play with your trainee as your buddy on 15 different days
13. Power up a Pokémon that shares a type with your trainee 30 times
14. Catch 60 different species of Pokémon with your trainee as your buddy
15. Catch 1,500 Pokémon with your trainee as your buddy

HP Hyper Training tasks

1. Spin a PokéStop or Gym with your trainee as your buddy
2. Earn a Candy exploring with your trainee as your buddy
3. Complete a Field Research task with your trainee as your buddy
4. Hatch an Egg with your trainee as your buddy
5. Explore 1 km with your trainee as your buddy
6. Spin 40 PokéStops or Gyms with your trainee as your buddy
7. Earn 3 Candies exploring with your trainee as your buddy
8. Complete 30 Field Research tasks with your trainee as your buddy
9. Hatch 15 Eggs with your trainee as your buddy
10. Earn 4 Candies exploring with your trainee as your buddy
11. Spin 75 PokéStops or Gyms with your trainee as your buddy
12. Earn 5 Candies exploring with your trainee as your buddy
13. Complete 45 Field Research tasks with your trainee as your buddy
14. Hatch 30 Eggs with your trainee as your buddy
15. Earn 10 Candies exploring with your trainee as your buddy

Thanks to Mike2244POGO on X for revealing the above steps.

How to change Hyper Training goal

To change Hyper Training goal, visit your Pokémon's Hyper Training screen (visit your Pokémon, then scroll down and press "Hyper Training") then at the bottom is a button saying "Change Goal".

You can then press the minus or plus buttons to move the goal for each stat you have begun Hyper Training.

Know that if you change goals, your progress against the current challenge will be reset if you change your mind later.

What else do you need to know about Hyper Training

Beyond the above, here’s some other things worth knowing the Hyper Training process:

• As well as being able to see your Hyper Training progress on the Pokémon's stats screen, you can see all Pokémon currently undergoing Hyper Training in one place by scrolling down to the bottom of the Today screen.
• If you change Buddy while Hyper Training is taking place, your challenge progress will be saved.
• A Hyper Trained Pokémon will have a little dumbbell icon on the Appraisal screen to show it has been Hyper Trained - though you won’t see specifically how many stat points have been trained.

• A 100% Hyper Trained Pokémon will be registered in the Pokédex, meaning the game doesn’t make a distinction between that and ‘natural’ 100% catches.
• Hyper Trained Pokémon cannot be sent to Pokémon Home, but can be sent to the Let’s Go games on Switch (with the exception, as before, of Mew). (Thanks Byotan on reddit for attempting this.)

Best of luck with your training regime!