Athlete 2.0

This 8-week follow-up to our original Athlete program is designed to take your training to the next level. With a strong focus on running—using personalized paces based on your 2 km and 5 km times—the goal is to boost your speed, endurance, and recovery over short distances, which is key for success in HYROX-style events. The program also includes structured strength training and sessions that target specific HYROX movements to build the power and resilience you need to perform at your best.

8 weeks long

5 sessions/week

Location: Gym

Level: Intermediate/Advanced

Focus: Speed, strength, endurance, and HYROX-specific conditioning

Cardio: 5 sessions/week will challenge your aerobic and anaerobic capacity

Sessions: Includes a strategic mix of strength training, sprint intervals, threshold runs, and functional circuits

Workout split:

• HYROX-specific sessions with transitions, combos, and mental pressure
• Strength training for legs and core to build explosive and functional power
• Running workouts featuring short intervals, tempo runs, and lactate threshold sessions
• Prehab & injury prevention to keep you strong and injury-free throughout the program

‼️ Before you begin:

To personalize your running pace in the program, test your 2 km and 5 km times on a treadmill (not outdoors) after a proper warm-up. 

⚠️ Don’t test both distances on the same day – make sure you’re fully recovered in between.

REPORT YOUR TIMES HERE ⤵️
https://docs.google.com/forms/d/e/1FAIpQLSdAUXQR-8hu7UaS22U3nBShvKodHyGI_pgyXPD3O12TVUgYvA/viewform?usp=header

You'll receive an email with your personalized running paces for each session. 📧

Note: This training program is inspired by the HYROX competition format and tailored to help you perform in similar events. It is not officially affiliated with or endorsed by HYROX.