This 16-week program is designed to prepare you for the physical demands of a HYROX event. It combines targeted endurance work to build the engine you need to excel, with strength and durability training to keep your body healthy and resilient.

Stack two 16-week cycles for a comprehensive 32-week prep that leaves no stone unturned in your HYROX journey.

Who are these programs for?

Athletes who are looking to challenge themselves, enhance their endurance, and build the strength  necessary to excel in a HYROX event. If you’re motivated, self-driven, and ready to push your limits, these programs are for you.

However, they may not be suitable for beginners who are new to fitness or unfamiliar with higher intensity training.

8-Week conditioning program that utilizes a combination of different intervals and LSD assault bike. 

Two versions available that build upon one another.

Programs can be done multiple times over for enhanced results.

Who are these programs for?

Someone who needs non-impact conditioning; assault bike lovers (do you exist?); people who want a challenge.

8-Week conditioning program that utilizes a combination of different intervals and LSD rowing.

Two versions available that build upon one another.

Programs can be done multiple times over for enhanced results.

Who are these programs for?

Someone who needs non-impact conditioning; people who enjoy rowing; people who want a conditioning challenge.

8-Week combo program that utilizes two days of rowing and one day of assault bike for enhanced conditioning. 

Two versions available that build upon one another.

Programs can be done multiple times over for enhanced results.

Who is this program for?

Someone who needs non-impact conditioning, but don’t want the monotony of only using one piece of equipment for their conditioning; someone who enjoys cycling through different type of conditioning programming.

8-Week and 12-Week programs that use intervals, LSD, Fartlek, and time domains to improve running capacity.

Designed to build up tissue tolerance and increase weekly running volume.

The entry test is a 5k. This is not a beginner running program. If you are a beginner, I have a Couch to 5K that would suit you.

Who are these programs for?

Someone who needs to improve their running capacity; someone who enjoys running but wants a structured program to follow; someone who already is an endurance athlete but would like to improve their running tolerance.

8-Week combo program that utilizes two days of running and one day of assault bike for enhanced conditioning. 

Program can be done multiple times over for enhanced results.

Who is this program for?

Someone who needs more aerobic capacity, but doesn’t want to or doesn’t have the tissue tolerance to run three days per week.

8-Week conditioning program that utilizes all of the things in all of the ways, systematically, of course.

Running, biking, rowing, with the option to add in a ski erg or Jacobs Ladder.

Who is this program for?

Conditioning sadists.

10-Week introductory running program to improve aerobic capacity.

Designed to build up tissue tolerance and increase weekly running volume..

Who is this program for?

Someone who is new to running or is de-conditioned and wants to improve their running capacity; someone who enjoys running but wants a structured program to follow; someone who has their first 5K or shorter race coming up.