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6-Week Beginner HYROX Training Plan

The perfect science-based program for your first HYROX. This complete 6-week plan builds your running engine, strength, and station-specific fitness to get you to the finish line.

By ProArc •
Hybrid training

If you're lifting heavy and still chasing a faster 5K (or a HYROX PR), you've felt it: legs cooked, lungs burning, and the worry you're doing too much. Good news—you can build strength and endurance without burning out. You just need a smart hybrid plan. Before you start, it helps to know your baseline—analyze your last HYROX result with our free AI tool to see which weaknesses this plan can help you fix.

What is Hybrid Training?

Hybrid training means progressing strength and endurance together—on purpose. It's not random WODs plus occasional runs. It's a coherent, long-term plan that sequences strength and conditioning in the right doses so your body adapts instead of waving the white flag.

Coach's note: Optimise for the entire training period, not just today's "smash it" session.

How to Avoid the Interference Effect in Hybrid Training

The "interference effect" is when strength work blunts endurance gains (or vice versa). It's real—but manageable:

  • Separate high-intensity stressors: don't max squats and do VO₂ intervals on the same day.
  • Control volume: quality reps > junk miles.
  • Sequence the week: recover between key sessions.
  • Progress, don't YOLO: make small, weekly steps forward.

The 5-Step Framework for Hybrid Training

Step 1: Choose a Primary Goal (6–12 weeks)

  • Strength-first hybrid: push a key lift while keeping a 10K close to baseline.
  • Endurance-first hybrid: race a PR while maintaining key lifts.
  • Event-ready: HYROX/DEKA/tri—map training to race demands.

Step 2: Nail the Intensity Mix

  • 60–75% Zone 2: big aerobic base without crushing recovery.
  • 10–20% threshold/tempo: durable speed.
  • 5–10% VO₂/anaerobic: race-specific bite.
  • 2–3 strength sessions/week: heavy primaries + accessories.

Step 3: Structure a "Goldilocks" Week

Anchor the week with 1–2 key sessions; make the rest truly easy or moderate. Avoid stacking your hardest cardio with your heaviest lifting inside the same 24 hours.

Step 4: Progress One Dial at a Time

  • Strength: +2.5–5 kg on primaries or +1 rep per set.
  • Endurance: +5–10% weekly aerobic minutes or +1–2 reps to intervals.
  • Specificity: add density every other week.

Step 5: Recover Like It's Part of Training

  • Sleep: 7–9 hours beats fancy supplements.
  • Fuel: carbs around hard sessions; protein 1.6–2.2 g/kg/day.
  • Mobility: 10 minutes daily for hips/ankles/T-spine.
  • Deload: every 4–6 weeks, trim intensity 10–15% and keep most cardio Z1–Z2.

The 6-Week HYROX-Focused Hybrid Plan (Actual Sessions)

Weekly rhythm to reduce interference: Mon Lower Strength → Tue Z2 Run → Wed Mobility/Recovery → Thu Upper/Core → Fri HYROX Combo → Sat Aerobic → Sun Rest.

Strength Endurance Recovery Conditioning Aerobic

Week 1 — Foundation Phase

Monday — Lower Body Foundation Strength ▾

Build fundamental squat and hinge patterns with moderate loads. Focus on movement quality and muscular endurance. This session develops the leg strength needed for sled work and lunges in HYROX.

  • Leg Press — 3×12 @ 65% max strength (RPE 6/10), rest 2:00
  • Romanian Deadlift — 3×10 @ 60% max strength (RPE 5/10), rest 2:00
  • Bodyweight Walking Lunge — 3×20 total steps (RPE 5–6/10), rest 1:30
  • Seated Calf Raise — 3×15 @ 60% max strength (RPE 5/10), rest 1:00
Tuesday — Aerobic Base Development Endurance ▾

Build aerobic foundation with steady Zone 2 running. This develops the cardiovascular base essential for HYROX's 8km running component while minimizing interference with strength gains.

  • Running (Zone 2) — 30 min @ 65–75% max heart rate (RPE 4/10). Maintain conversational pace throughout. Focus on relaxed breathing and efficient running form.
Wednesday — Active Recovery & Mobility Recovery ▾

Light movement and mobility work to enhance recovery between training sessions. Focus on hip, ankle, and shoulder mobility crucial for HYROX movements.

  • Light Movement Circuit — 2 rounds, 30s per movement (RPE 2–3/10), 15s transitions. Complete as a flowing circuit: Walking lunges, arm circles, leg swings, torso twists, calf raises, shoulder rolls.
  • Foam Roll Routine — 10 min total (RPE 3–4/10 discomfort). Spend 60–90s on each area: quadriceps, hamstrings, calves, IT band, upper back.
Thursday — Upper Body & Core Foundation Strength ▾

Develop upper body pushing and pulling strength essential for wall balls and sled work. Core stability emphasis supports all HYROX movements.

  • Dumbbell Bench Press — 3×10 @ 65% max strength (RPE 6/10), rest 1:30
  • Seated Cable Rows — 3×12 @ 65% max strength (RPE 6/10), rest 1:30
  • Dumbbell Shoulder Press — 3×10 @ 60% max strength (RPE 5–6/10), rest 1:30
  • Plank — 3×30–45s (RPE 6/10), rest 1:00
Friday — HYROX Movement Introduction Conditioning ▾

Gentle introduction to HYROX-specific movements at low intensity. Focus on learning movement patterns and building confidence with equipment.

HYROX Foundational Circuit — 3 rounds @ moderate effort (5–6/10), 2:00 between rounds

Station 1: SkiErg 250m @ easy pace, focus on rhythm
Station 2: Sled Push 25m with light weight, emphasize leg drive
Station 3: Burpee Broad Jumps 10 reps, focus on landing softly
Station 4: Rowing 250m @ steady pace
Station 5: Wall Balls 15 reps with light ball, focus on squat depth

Move through stations with 45s rest between each. Prioritize technique over speed.
Saturday — Long Slow Distance Aerobic ▾

Extended aerobic development through longer duration, low-intensity work. Builds the endurance base crucial for HYROX's repeated 1km runs.

  • Progression Long Run — 45–60 min @ Zone 1–2 (60–75% max heart rate) (RPE 3–4/10). Start at Zone 1 for first 15min, then settle into comfortable Zone 2 pace. Consider run/walk intervals if needed: 5min run, 1min walk.
Sunday — Complete Rest Day Recovery ▾

Full recovery day to allow adaptations from the week's training. Use this time for meal prep, stretching, or light walking if desired.

Take a complete rest day. Optional activities include gentle walking, light stretching, or foam rolling for 10–15 minutes. Focus on hydration and nutrition to support recovery.

Week 2 — Foundation Phase

Monday — Lower Body Foundation Strength ▾

Build fundamental squat and hinge patterns with moderate loads. Focus on movement quality and muscular endurance. This session develops the leg strength needed for sled work and lunges in HYROX.

  • Leg Press — 3×15 @ 65% max strength (RPE 6/10), rest 2:00
  • Romanian Deadlift — 3×12 @ 60% max strength (RPE 5/10), rest 2:00
  • Bodyweight Walking Lunge — 3×20 total steps (RPE 5–6/10), rest 1:30
  • Seated Calf Raise — 3×15 @ 60% max strength (RPE 5/10), rest 1:00
Tuesday — Aerobic Base Development Endurance ▾

Build aerobic foundation with steady Zone 2 running. This develops the cardiovascular base essential for HYROX's 8km running component while minimizing interference with strength gains.

  • Running (Zone 2) — 35 min @ 65–75% max heart rate (RPE 4/10). Maintain conversational pace throughout. Focus on relaxed breathing and efficient running form.
Wednesday — Active Recovery & Mobility Recovery ▾

Light movement and mobility work to enhance recovery between training sessions. Focus on hip, ankle, and shoulder mobility crucial for HYROX movements.

  • Light Movement Circuit — 2 rounds, 30s per movement (RPE 2–3/10), 15s transitions. Complete as a flowing circuit: Walking lunges, arm circles, leg swings, torso twists, calf raises, shoulder rolls.
  • Foam Roll Routine — 10 min total (RPE 3–4/10 discomfort). Spend 60–90s on each area: quadriceps, hamstrings, calves, IT band, upper back.
Thursday — Upper Body & Core Foundation Strength ▾

Develop upper body pushing and pulling strength essential for wall balls and sled work. Core stability emphasis supports all HYROX movements.

  • Dumbbell Bench Press — 3×12 @ 65% max strength (RPE 6/10), rest 1:30
  • Seated Cable Rows — 3×15 @ 65% max strength (RPE 6/10), rest 1:30
  • Dumbbell Shoulder Press — 3×10 @ 60% max strength (RPE 5–6/10), rest 1:30
  • Plank — 3×30–45s (RPE 6/10), rest 1:00
Friday — HYROX Movement Introduction Conditioning ▾

Gentle introduction to HYROX-specific movements at low intensity. Focus on learning movement patterns and building confidence with equipment.

HYROX Foundational Circuit — 3 rounds @ moderate effort (5–6/10), 2:00 between rounds

Station 1: SkiErg 250m @ easy pace, focus on rhythm
Station 2: Sled Push 25m with light weight, emphasize leg drive
Station 3: Burpee Broad Jumps 10 reps, focus on landing softly
Station 4: Rowing 250m @ steady pace
Station 5: Wall Balls 15 reps with light ball, focus on squat depth

Move through stations with 45s rest between each. Prioritize technique over speed.
Saturday — Long Slow Distance Aerobic ▾

Extended aerobic development through longer duration, low-intensity work. Builds the endurance base crucial for HYROX's repeated 1km runs.

  • Progression Long Run — 45–60 min @ Zone 1–2 (60–75% max heart rate) (RPE 3–4/10). Start at Zone 1 for first 15min, then settle into comfortable Zone 2 pace. Consider run/walk intervals if needed: 5min run, 1min walk.
Sunday — Complete Rest Day Recovery ▾

Full recovery day to allow adaptations from the week's training. Use this time for meal prep, stretching, or light walking if desired.

Take a complete rest day. Optional activities include gentle walking, light stretching, or foam rolling for 10–15 minutes. Focus on hydration and nutrition to support recovery.

Week 3 — Foundation Phase

Monday — Lower Body Foundation Strength ▾

Build fundamental squat and hinge patterns with moderate loads. Focus on movement quality and muscular endurance. This session develops the leg strength needed for sled work and lunges in HYROX.

  • Leg Press — 4×12 @ 70% max strength (RPE 7/10), rest 2:00
  • Romanian Deadlift — 4×10 @ 65% max strength (RPE 6/10), rest 2:00
  • Bodyweight Walking Lunge — 3×20 total steps (RPE 5–6/10), rest 1:30
  • Seated Calf Raise — 3×15 @ 60% max strength (RPE 5/10), rest 1:00
Tuesday — Aerobic Base Development Endurance ▾

Build aerobic foundation with steady Zone 2 running. This develops the cardiovascular base essential for HYROX's 8km running component while minimizing interference with strength gains.

  • Running (Zone 2) — 40 min @ 65–75% max heart rate (RPE 4/10). Maintain conversational pace throughout. Focus on relaxed breathing and efficient running form.
Wednesday — Active Recovery & Mobility Recovery ▾

Light movement and mobility work to enhance recovery between training sessions. Focus on hip, ankle, and shoulder mobility crucial for HYROX movements.

  • Light Movement Circuit — 2 rounds, 30s per movement (RPE 2–3/10), 15s transitions. Complete as a flowing circuit: Walking lunges, arm circles, leg swings, torso twists, calf raises, shoulder rolls.
  • Foam Roll Routine — 10 min total (RPE 3–4/10 discomfort). Spend 60–90s on each area: quadriceps, hamstrings, calves, IT band, upper back.
Thursday — Upper Body & Core Foundation Strength ▾

Develop upper body pushing and pulling strength essential for wall balls and sled work. Core stability emphasis supports all HYROX movements.

  • Dumbbell Bench Press — 4×10 @ 70% max strength (RPE 7/10), rest 1:30
  • Seated Cable Rows — 4×12 @ 70% max strength (RPE 7/10), rest 1:30
  • Dumbbell Shoulder Press — 3×10 @ 60% max strength (RPE 5–6/10), rest 1:30
  • Plank — 3×30–45s (RPE 6/10), rest 1:00
Friday — HYROX Movement Introduction Conditioning ▾

Gentle introduction to HYROX-specific movements at low intensity. Focus on learning movement patterns and building confidence with equipment.

HYROX Foundational Circuit — 3 rounds @ moderate effort (5–6/10), 2:00 between rounds

Station 1: SkiErg 250m @ easy pace, focus on rhythm
Station 2: Sled Push 25m with light weight, emphasize leg drive
Station 3: Burpee Broad Jumps 10 reps, focus on landing softly
Station 4: Rowing 250m @ steady pace
Station 5: Wall Balls 15 reps with light ball, focus on squat depth

Move through stations with 45s rest between each. Prioritize technique over speed.
Saturday — Long Slow Distance Aerobic ▾

Extended aerobic development through longer duration, low-intensity work. Builds the endurance base crucial for HYROX's repeated 1km runs.

  • Progression Long Run — 45–60 min @ Zone 1–2 (60–75% max heart rate) (RPE 3–4/10). Start at Zone 1 for first 15min, then settle into comfortable Zone 2 pace. Consider run/walk intervals if needed: 5min run, 1min walk.
Sunday — Complete Rest Day Recovery ▾

Full recovery day to allow adaptations from the week's training. Use this time for meal prep, stretching, or light walking if desired.

Take a complete rest day. Optional activities include gentle walking, light stretching, or foam rolling for 10–15 minutes. Focus on hydration and nutrition to support recovery.

Week 4 — Foundation Phase

Monday — Lower Body Foundation Strength ▾

Build fundamental squat and hinge patterns with moderate loads. Focus on movement quality and muscular endurance. This session develops the leg strength needed for sled work and lunges in HYROX.

  • Leg Press — 3×12 @ 65% max strength (RPE 6/10), rest 2:00
  • Romanian Deadlift — 3×10 @ 60% max strength (RPE 5/10), rest 2:00
  • Bodyweight Walking Lunge — 3×20 total steps (RPE 5–6/10), rest 1:30
  • Seated Calf Raise — 3×15 @ 60% max strength (RPE 5/10), rest 1:00
Tuesday — Aerobic Base Development Endurance ▾

Build aerobic foundation with steady Zone 2 running. This develops the cardiovascular base essential for HYROX's 8km running component while minimizing interference with strength gains.

  • Running (Zone 2) — 30 min @ 65–75% max heart rate (RPE 4/10). Maintain conversational pace throughout. Focus on relaxed breathing and efficient running form.
Wednesday — Active Recovery & Mobility Recovery ▾

Light movement and mobility work to enhance recovery between training sessions. Focus on hip, ankle, and shoulder mobility crucial for HYROX movements.

  • Light Movement Circuit — 2 rounds, 30s per movement (RPE 2–3/10), 15s transitions. Complete as a flowing circuit: Walking lunges, arm circles, leg swings, torso twists, calf raises, shoulder rolls.
  • Foam Roll Routine — 10 min total (RPE 3–4/10 discomfort). Spend 60–90s on each area: quadriceps, hamstrings, calves, IT band, upper back.
Thursday — Upper Body & Core Foundation Strength ▾

Develop upper body pushing and pulling strength essential for wall balls and sled work. Core stability emphasis supports all HYROX movements.

  • Dumbbell Bench Press — 3×10 @ 65% max strength (RPE 6/10), rest 1:30
  • Seated Cable Rows — 3×12 @ 65% max strength (RPE 6/10), rest 1:30
  • Dumbbell Shoulder Press — 3×10 @ 60% max strength (RPE 5–6/10), rest 1:30
  • Plank — 3×30–45s (RPE 6/10), rest 1:00
Friday — HYROX Movement Introduction Conditioning ▾

Gentle introduction to HYROX-specific movements at low intensity. Focus on learning movement patterns and building confidence with equipment.

HYROX Foundational Circuit — 3 rounds @ moderate effort (5–6/10), 2:00 between rounds

Station 1: SkiErg 250m @ easy pace, focus on rhythm
Station 2: Sled Push 25m with light weight, emphasize leg drive
Station 3: Burpee Broad Jumps 10 reps, focus on landing softly
Station 4: Rowing 250m @ steady pace
Station 5: Wall Balls 15 reps with light ball, focus on squat depth

Move through stations with 45s rest between each. Prioritize technique over speed.
Saturday — Long Slow Distance Aerobic ▾

Extended aerobic development through longer duration, low-intensity work. Builds the endurance base crucial for HYROX's repeated 1km runs.

  • Progression Long Run — 45–60 min @ Zone 1–2 (60–75% max heart rate) (RPE 3–4/10). Start at Zone 1 for first 15min, then settle into comfortable Zone 2 pace. Consider run/walk intervals if needed: 5min run, 1min walk.
Sunday — Complete Rest Day Recovery ▾

Full recovery day to allow adaptations from the week's training. Use this time for meal prep, stretching, or light walking if desired.

Take a complete rest day. Optional activities include gentle walking, light stretching, or foam rolling for 10–15 minutes. Focus on hydration and nutrition to support recovery.

Week 5 — Development Phase

Monday — Upper Body Power & Endurance Power ▾

Develop power endurance in upper body for wall balls and rowing. Higher rep ranges build muscular endurance needed for HYROX.

  • Barbell Bench Press (Medium Grip) — 4×8 @ 70% max strength (RPE 7/10), rest 2:00
  • Bent Over Barbell Row — 4×10 @ 70% max strength (RPE 7/10), rest 2:00
  • Dumbbell Thruster — 3×12 @ 60% max strength (RPE 6/10), rest 1:30. Combine front squat with overhead press in one fluid movement.
  • Medicine Ball Slam — 3×10 @ moderate weight (RPE 5/10), rest 1:00
Tuesday — Tempo Run Development Threshold ▾

Introduce sustained threshold work to improve lactate buffering. Essential for maintaining pace during HYROX's repeated efforts.

  • Running (Tempo) — 5min @ Zone 2, 20min @ Zone 3 (75–85% max heart rate), 5min @ Zone 2 (RPE 6/10 during main set). Maintain steady Zone 3 pace that feels comfortably hard but sustainable.
Wednesday — Recovery & Skill Practice Mobility ▾

Active recovery with light skill work. Practice HYROX movements at very low intensity to improve technique without fatigue.

  • Wall Balls — 3×10 @ light weight (RPE 3/10), rest 1:00. Focus on consistent squat depth and smooth transition from squat to throw.
  • Sled Push — 4×25m @ light weight (RPE 4/10), rest 1:30. Practice different body positions: low drive, upright push.
  • Dynamic Stretching — 15min @ easy effort (2/10). Complete full-body dynamic stretching routine: leg swings, hip circles, arm circles, walking knee hugs, walking quad stretches, inchworms.
Thursday — Lower Body Power Development Strength ▾

Progress to more dynamic lower body training with increased loads. Introduce power elements to prepare for explosive HYROX movements.

  • Barbell Squat — 4×8 @ 70% max strength (RPE 7/10), rest 3:00
  • Barbell Deadlift — 4×6 @ 70% max strength (RPE 7/10), rest 3:00
  • Dumbbell Lunges — 3×12 each leg @ 65% max strength (RPE 6/10), rest 2:00
  • Box Jump — 4×5 @ moderate height (RPE 5/10), rest 1:30
Friday — HYROX Simulation Practice Conditioning ▾

Extended HYROX-specific practice with increased volume. Build work capacity while maintaining technical proficiency under fatigue.

HYROX Chipper Circuit — Complete for time @ moderate to hard effort (6–7/10), rest as needed between stations

Complete in order:
500m Run @ Zone 3
500m SkiErg
50m Sled Push (moderate weight)
500m Run @ Zone 3
500m Row
50m Farmers Carry
500m Run @ Zone 3
20 Wall Balls
100m Walking Lunges
500m Run @ Zone 3

Focus on consistent pacing. Record total time for future reference.
Saturday — Aerobic Capacity Development Aerobic ▾

Sustained aerobic work with slight intensity variation. Prepares body for the continuous effort required in HYROX competition.

  • Cycling (Zone 2) — 45min @ Zone 2 (65–75% max heart rate) (RPE 4–5/10). Alternative to running for aerobic development with less impact. Include 3×2min increases to Zone 3 every 10min to add variety. Can substitute with rowing if preferred.
Sunday — Active Recovery Recovery ▾

Light movement to promote recovery before final training week. Focus on feel-good activities that enhance recovery.

  • Walking (Treadmill) — 30min @ Zone 1 (50–60% max heart rate) (RPE 2/10). Easy walking pace, consider slight incline (2–3%) for variety.
  • Stretching & Mobility — 20min @ relaxed pace. Full body stretching routine focusing on areas of tightness. Hold each stretch for 30–45s, breathe deeply throughout.

Week 6 — Development Phase

Monday — Strength Consolidation Strength ▾

Final strength session focusing on movement quality at moderate intensity. Maintain strength while preparing for testing or next phase.

  • Front Barbell Squat — 3×8 @ 65% max strength (RPE 6/10), rest 2:00
  • Romanian Deadlift — 3×10 @ 65% max strength (RPE 6/10), rest 2:00
  • Bulgarian Split Squat — 3×10 each leg @ bodyweight (RPE 5/10), rest 1:30
  • Seated Calf Raise — 3×15 @ 60% max strength (RPE 5/10), rest 1:00
Tuesday — Easy Aerobic Flush Aerobic ▾

Light aerobic work to maintain fitness while promoting recovery. Prepares body for next training phase.

  • Running (Zone 2) — 30min @ Zone 2 (65–75% max heart rate) (RPE 4/10). Relaxed, conversational pace. This session is about movement and recovery, not training stimulus.
Wednesday — Upper Body Maintenance Strength ▾

Maintain upper body strength and power with moderate volume. Keep intensity manageable while preserving gains.

  • Incline Dumbbell Press — 3×10 @ 65% max strength (RPE 6/10), rest 1:30
  • Wide-Grip Lat Pulldown — 3×12 @ 65% max strength (RPE 6/10), rest 1:30
  • Standing Dumbbell Press — 3×10 @ 60% max strength (RPE 5/10), rest 1:30
  • Face Pull — 3×15 @ light resistance (RPE 5/10), rest 1:00
Thursday — Race Pace Practice Endurance ▾

Practice sustained effort at projected HYROX race pace. Develops pacing awareness and confidence for competition.

  • HYROX Race Pace Intervals — 4×1km @ projected race pace (RPE 7/10), 2min walk recovery between. Run each 1km interval at the pace you plan to maintain during HYROX competition. Focus on consistent pacing and breathing rhythm.
Friday — Complete Rest Day Recovery ▾

Full rest to ensure optimal recovery before final sessions of the program.

Complete rest day. Focus on hydration, nutrition, and sleep quality. Light stretching or walking is acceptable if it feels good.

Saturday — HYROX Test Event Conditioning ▾

Modified HYROX test to assess progress and readiness for full competition. Reduced volume allows for quality effort while managing fatigue.

Mini HYROX Test — Complete for time @ hard effort (7–8/10), rest as needed between stations

Warm-up: 10min easy jog, dynamic stretching, 2×100m run build-ups

Main Sequence:
500m Run
250m SkiErg
25m Sled Push (moderate weight)
250m Run
250m Row
25m Farmers Carry (moderate weight)
250m Run
15 Wall Balls
50m Walking Lunges
250m Run

Recovery Protocol: 10min easy walk, full body stretching

Timing Justification: Final week allows testing without compromising recovery. Weekly Volume Adjustment: Reduced volume in this session and weekend to allow for optimal recovery.
Sunday — Program Completion Recovery Recovery ▾

Final recovery session to consolidate gains from 6-week program. Celebrate completion and prepare for next phase.

  • Yoga or Stretching — 30–45min @ relaxed pace, focus on breathing. Complete a gentle yoga flow or comprehensive stretching routine. Focus areas: hip flexors, hamstrings, shoulders, thoracic spine. Reflect on progress made during the program.

Mini Case Study: "Sam vs. the Sled"

Sam (36) lifts 2–3 days/week and runs 2–3 times. He signs up for his first HYROX. At first, every week is chaos: deadlifts Tuesday, 1k repeats Wednesday, a "metcon" Thursday. His 5K stalls; back gets cranky.

Switching to a planned hybrid week changed everything: heavy lower and hard run on different days, HYROX-specific combo on Friday, and truly easy Zone 2. Eight weeks later: squat +10 kg, 5K −1:15, and clean sled-push mechanics. Not magic—just smart sequencing and progression.

Common Mistakes (and Easy Fixes)

  1. Doing everything hard. Anchor 1–2 key sessions; keep the rest easy/moderate.
  2. No deloads. Every 4–6 weeks, drop intensity 10–15% and go mostly Z1–Z2.
  3. Random modality hopping. Pick 2–3 modalities that serve the current goal and stick with them.
  4. Skipping technique. 10 minutes/week on sled mechanics, rowing catch, or running cadence.

Ready to Go?

Hybrid training works when it's planned, progressive, and personal. Use the plan above to start, then level up with a tailored program built around your goals and event—plus simple logging and feedback so you keep improving.

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