Ready-made programs · One-time purchase
Buy once, pick your start date, and the full program lands in your training log — every session laid out on its calendar day, with logging, PR tracking, and your whole training history in one place.
Buying takes a free account — your program needs a training log to live in.
The complete 16-week runway to a HYROX PR: the 12-Week Engine Blueprint build, then the 4-Week Race-Day Peak & Taper — scheduled back to back so the taper lands on your race. Both programs, one purchase.
Save $9 vs buying separately — scheduled back to back.
Get the bundleGo from your first serious block to the start line with total confidence. A complete, periodized 12-week build of the aerobic base, functional strength, and station efficiency it takes to crush your first HYROX.
Equipment: Functional gym (rig, sleds, SkiErg/rower, wall ball, sandbag, running space)
Get this programDon't let heavy legs ruin your race. Eight weeks specializing in compromised running — holding a fast, efficient gait the moment you leave a high-fatigue station.
Equipment: Functional gym + running space (sleds, wall ball, sandbag, ergs helpful)
Get this programMaster the stations that end races. Six weeks of raw leg drive, grip, and core stability so you fly through the Sleds, Farmers Carry, and Sandbag Lunges without redlining.
Equipment: Functional gym (sleds, sandbag, heavy carries, barbell)
Get this programRun faster, transition smoother, win together. Eight weeks of synchronization, pacing, and smart work-splitting for HYROX Doubles teams.
Equipment: Functional gym + a training partner (share the stations)
Get this programStop guessing your pre-race volume. Peak your conditioning, lock in your pacing, and taper perfectly over the final 30 days so you hit the start line explosive, recovered, and ready to PR.
Equipment: Functional gym + running space
Get this programThe missing half of your marathon training. Eight weeks of runner-specific strength — three short gym days that slot around your run week — so your stride holds up when the mileage climbs.
Equipment: Gym or garage setup (barbell or dumbbells, a box or bench)
Get this programYou ran the race — now rebuild the body that ran it. Six weeks from finish-line shuffle back to full training: recover properly, restore what the block ate, and return to running stronger than you started.
Equipment: Gym or garage setup (dumbbells; bike, pool, or elliptical helpful in the early weeks)
Get this programStrong AND conditioned. Eight weeks of concurrent training that builds muscle and a serious engine at the same time — lift heavy, run fast, do it all. The complete athlete.
Equipment: Full gym + a way to run or row
Get this programYour engine already exists — point it at the mountain. Eight weeks that convert HYROX fitness into trail-race readiness: climbing strength, descent control, and time on your feet.
Equipment: Gym + access to hills or an incline treadmill (trails ideal for the long run)
Get this programObstacles reward the prepared. Eight weeks of grip, carries, crawls, and broken running — so the wall, the bucket, and the burpees meet an athlete who's already rehearsed them.
Equipment: Functional gym (pull-up bar, carries, sandbag or bucket) + running space
Get this programStrength that survives swim-bike-run volume. Two short, sharp gym sessions a week — plus a durability day — that keep you powerful and injury-resistant without stealing a watt from training.
Equipment: Gym or garage setup (barbell or dumbbells, pull-up bar or band)
Get this programStrength is the longevity project. Eight weeks of progressive, joint-friendly lifting built for women 50+ — bone density, muscle you keep, balance you trust, and confidence under a real barbell-free setup.
Equipment: Dumbbells or kettlebells + a bench or sturdy box (full gym optional)
Get this programAge is not the obstacle — inactivity is. Twelve weeks of joint-friendly strength and smart conditioning built for the 40+ body: build muscle, protect your joints, and feel a decade younger.
Equipment: Full gym (dumbbells + machines)
Get this programUndo the damage of sitting all day. Six weeks to fix your posture, kill the back and neck aches, and build the foundational strength your body's been missing. Feel human again.
Equipment: Light dumbbells + a band (minimal)
Get this programFrom zero to a serious engine with one kettlebell. Six weeks of simple, powerful KB training that builds full-body strength and conditioning at the same time. The most bang for your buck in fitness.
Equipment: One or two kettlebells
Get this programRebuild your engine from the ground up. Twelve weeks of strength + metabolic conditioning that turns your body into a fat-burning machine — no crash diets, no guesswork.
Equipment: Full gym
Get this programSix weeks. Five days a week. One goal: get lean and defined, fast. A high-output split that pairs heavy lifting with brutal conditioning to strip fat while you keep your strength.
Equipment: Full gym
Get this programNo time? No problem. Four 30-minute dumbbell sessions a week that fit around meetings, kids, and life — and still get you lean. Efficiency is the whole point.
Equipment: Adjustable dumbbells + a bench
Get this programBuild real, visible muscle in eight weeks. A proven upper/lower split engineered around progressive overload and the rep ranges that actually grow tissue. Eat big, lift bigger.
Equipment: Full gym
Get this programBuild the glutes, shoulders, and back that create curves and shape. Eight weeks of targeted lifting to sculpt a strong, athletic hourglass — the smart way to 'tone'.
Equipment: Full gym
Get this programSix weeks to a bigger chest, wider back, and boulder shoulders. An upper-body specialization block with the volume and frequency to force serious growth up top.
Equipment: Full gym
Get this programOne pair of dumbbells. Eight weeks. A total-body transformation from your living room. Proof that you don't need a full gym to build muscle and get strong.
Equipment: Adjustable dumbbells (bench optional)
Get this programMaster your own bodyweight. Six weeks of calisthenics progressions that build real strength, control, and the skills — push-ups to pistols — that turn heads. Zero equipment.
Equipment: Bodyweight — the pull day needs a sturdy table/desk for rows (a pull-up bar unlocks the harder pulling progressions, but isn't required).
Get this programNever miss a workout on the road again. Four weeks of quick, quiet, equipment-free HIIT you can do between a hotel bed and the wall. Stay fit anywhere.
Equipment: Bodyweight only — fits in a hotel room
Get this programComposite Athlete's adaptive programming writes training off your maxes, race times, and logs — and regenerates as you go. The free tier is a real program, not a trial.
Start free