Ready to start training for your next race?
Whether you’re brand new to running and strength training, or have already completed in multiple races like HYROX, improve your training TODAY.
ALL Training Programs include:
Structured running, strength and HYROX-style workouts;
Program and exercise modifications;
Detailed notes on progression;
HYROX race specifications (for open / pro single, doubles or relay categories).
A strength tracking spreadsheet to track your weekly progression.
The 8-week Hybrid Training Programs are perfect to start 2-3 months out from your next HYROX race. They include:
A free additional 3-Week Peak and Taper Program.
NEW IN: 12-Week Running Endurance Builder Programs
Perfect for the off-season, starting 3-5 months out from your next race.
From Level 1 to Level 3, these are tailored to your current running level.
Take your running to the next level, while maintaining strength and hybrid work.
Effectively ramp up your running volume and improve your running endurance.
Training Programs
Which 8-week Hybrid program is right for me?
-
Are you unsure where to start? Do you struggle to run for more than a few minutes? Or do you need help with strength training?
This program will build your foundation and get you ready for your first hybrid race. With a mix of HYROX-style workouts, running and strength training with detailed explanations, take your fitness to the next level!
Structure: 4 sessions per week, starting from 20 minutes per session in week 1 to ease you into training.
The program comes with a free 3-Week Peak + Taper Program, plus a strength tracking spreadsheet.
-
Are you looking to improve your race time? Or are you transitioning to a sport like HYROX from a strong fitness background?
This program will improve your speed, endurance and strength to smash your next HYROX race, with in-built exercise alternative and progression options.
Structure: 6 sessions per week, plus optional training suggestions, all 30-60 mins.
The program comes with a free 3-Week Peak + Taper Program, plus a strength tracking spreadsheet.
-
Are you a HYROX pro athlete and ready for an advanced training program to elevate your performance?
Each 8-week block includes HYROX-specific and compromised running workouts, steady and interval running, and resistance training. It can be repeated with a deload or taper week as required in between.
Structure: 8 sessions per week, plus 2 optional training sessions, 6+ hours/week.
The program comes with a free 3-Week Peak + Taper Program, plus a strength tracking spreadsheet.
Which 12-week Running Endurance program is right for me?
-
Do you struggle to continuously run for a few kilometres?
Level 1 is suitable for those currently running 0 to 10km per week.
This program will build your running base and improve your running ability, even if you are new to running. It is structured to gradually increase running endurance, while maintaining/building strength, as well as including HYROX-specific workouts.
Structure: 4-5 sessions per week, including 2 runs, 1 strength session and 1 hybrid workout. Modifiable to 3 sessions per week.
The program comes with a spreadsheet that will allow you to track your running and strength progress, with in-built formulas to track your weekly total running time and distances.
-
Is running harder for you in a HYROX race compared to the stations?
Level 2 is suitable for those currently running 10-20km per week.
This program will improve your running ability by gradually increasing running volume, while maintaining/building strength, as well as including HYROX-specific workouts.
Structure: 5-6 sessions per week, including 2-3 runs, 1 strength session, 1 hybrid workout, and an extra cross-training session. Modifiable to 4 sessions per week.
The program comes with a spreadsheet that will allow you to track your running and strength progress, with in-built formulas to track your weekly total running time and distances.
-
Do you want to take your running to the next level?
Level 3 is suitable for those currently running 20-30km per week.
This program will hone your running efficiency by training different modalities and gradually increasing running volume, while maintaining/building strength, as well as including HYROX-specific workouts.
Structure: 6-7 sessions per week, including 3 runs, 2 strength sessions, 1 hybrid workout, and an optional cardio session. Modifiable to 4 sessions per week.
The program comes with a spreadsheet that will allow you to track your running and strength progress, with in-built formulas to track your weekly total running time and distances.
-
If you consistently run more than 30km per week, contact me for 1-on-1 coaching!
FAQs - Frequently Asked Questions
-
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.
