The programs are based on a weekly combination of run, strength, and hyrox-style workouts. While you do not need access to a gym for running, most of the other sessions will require weights, typically in the form of dumbbells or kettlebells, for the strength and some of the hyrox-style workouts.

Hybrid races like HYROX are a combination of running, cardio and strength endurance, so resistance (strength) training is important to perform well in all of the stations. So yes, to properly train for HYROX and follow these programs, you need access to a gym (or having weights at home).

Don't worry if your gym does not have specific equipment. All programs come with suggestions for exercise and equipment modifications, for example explanations on:

• How to swap out erg machines in a workout (row, ski, bike)

• How to simulate a sled push / pull with common gym equipment

• How to improve your sled time by focusing on specific resistance (strength) training

The Intermediate and Advanced Programs both include a detailed section on how to modify to a reduced-session weekly structure, from 6 sessions to 4 sessions (Intermediate), and 8+ sessions to 5 sessions (Advanced). The Introductory program does not, but the workouts can be shortened, and if you miss a session here or there, don't worry. Prioritise what you need work on.

Absolutely. The Introductory Program will build up your running week by week. The running sessions in the first couple of weeks start from short rounds of a few minutes of running at the pace that works for you, with rest periods in between, slowly building up over the weeks to get you comfortable with longer running. Your running ability will improve in no time.

Each program has breakdowns of the strength workouts, as well as a detailed section on Strength Progression that explains how to progress week on week. Each program also comes with a spreadsheet for tracking your strength workouts.

Videos of every strength exercise are available in the "Strength Exercise Library" page of this website. If you need further help, don't hesitate to contact me here or on Instagram and I will answer your questions.

Yes! Each program comes in the format of a fully detailed (17-18page) booklet, including introduction, program weekly overview, session details, modification options (program, and exercise & equipment), explanations on strength progression, a reminder of the HYROX weight specifications for each category... plus an additional 3-week peak and taper program. It's straightforward to follow, but reach out for help if you need.

I also offer online coaching, which would involve a detailed discussion with you to work out your strengths and weaknesses and your goals, to provide a personal program, with regular check ins and feedback. Check out the "coaching" option on this website.

I only offer online coaching at the moment, where I will regularly check in with you (on whatsapp or message), provide feedback, and work together to make sure that your workouts and training are optimal for YOU and your results. I do not currently offer in-person coaching, but I will discuss your training with you regularly.

Yes. For HYROX doubles, both partners must run together, and share the stations. It's just as important to train running, strength and HYROX-specific exercises, as it is for singles. Sharing the stations means that you can attack the stations and the running at a higher intensity, but following these programs will improve your fitness both in terms of endurance, and power and speed.

You should additionally practice transitioning during the stations with your partner, ideally in the week or two before your race, but this is much less important during your training block.

Contact me for 1-1 online coaching if you would like a personalised training program for you and your partners' specific needs.