When I first discovered the training style HYROX, I immediately felt like I had found what I had been searching for. I’ve always loved functional training – strength, endurance, and versatility – but when combined with running, it became something completely new to me. I had previously tried CrossFit and found it incredibly fun, but due to old injuries and hypermobile joints, I often got injured. So in the long run, it didn’t feel sustainable.
With HYROX, I found a training style that both physically challenged me and suited my body better. Since I’m a competitive person, it was only natural to sign up for a competition. Together with my friend Emmie, I completed my first HYROX.
Athlete – 12 Weeks to My First HYROX
Ahead of the competition, I created the Athlete program, which Emmie and I followed “together” with hundreds of other women inside the Livity app. Having a clear structure made the training both more fun and more organized, and it gave Emmie and me the confidence to know we were heading in the right direction. When race day finally arrived, we were well prepared!
Athlete is a 12-week program that prepares you to complete a HYROX race. The program combines strength training, running, and functional exercises to build a strong, enduring, and well-rounded body.
Every other week, you'll also test a HYROX simulation, starting at 50% of the distances and weights. The intensity gradually increases, and by the end of the program, the goal is to complete a full HYROX.
Athlete quickly became one of the most popular programs in Livity. It attracts both those who train with competition goals in mind and those who simply love the training style and want to challenge themselves.
Athlete 2.0 – The Next Level
After high demand, it's now time to launch Athlete 2.0 – a more performance-focused program that takes your training to the next level.
Unlike the first program, which builds you up to complete a HYROX, 2.0 is focused on enhancing your performance. Since running makes up such a large part of HYROX, this version puts extra emphasis on becoming faster over short distances and on developing your ability to recover quickly between efforts.
The program includes:
Running sessions with individualized paces tailored specifically for you
HYROX-specific workouts to practice transitions and competition elements
Strength training for both upper and lower body to build explosive, functional power
Prehab and injury prevention training so you can train hard and stay injury-free
Before starting, you’ll complete two time trials – 2 km and 5 km (on separate days) – and submit your results. These times are then used to calculate your personal running paces, which are used throughout the program. This way, you’ll get a plan that’s tailored to improve your running specifically, while tracking your progress and seeing measurable results.
Important to Know!
HYROX is a registered trademark. Livity is in no way affiliated with HYROX as an organization or brand. The Athlete programs are created by me, Amanda Dresh, based on my own knowledge, experience, and passion for this training style.
Want to Start Athlete or Athlete 2.0?
Both programs are available in the Livity app, along with more information about the structure.
Whether you're training to compete or to challenge yourself, you’ll get to experience the incredible combination of running, strength, and functional fitness.
Amanda Dresh Sandström
