The Lousa Way Training Plan: Frequently Asked Questions (FAQs)
1. Who can join? Are there any minimum physical requirements?
Any athlete can join—whether you're aiming for your first HYROX race or returning to beat your personal best. There are no performance prerequisites. The program is tailored to your current fitness level, with baseline tests used to guide individualization.
2. Do I need HYROX experience to join?
No. This can be your first step. We've helped over a hundred athletes make their HYROX debut while avoiding common rookie mistakes.
3. Will this program help me achieve my goals?
Yes—if you're committed. We begin with a physical assessment and guide you in setting SMART goals. Our plan has been tested and refined over four seasons. The key to success is focus, discipline, and smart effort.
4. What’s the training methodology?
Our rolling calendar program includes:
Strength & metabolic conditioning
Monostructural endurance
Functional & mixed training
Specific competition prep and strategy
You’ll train 6–7 days/week depending on the phase.
5. What plans do you offer?
For Individual Athletes:
All-Season Plan (€40/month)
Race-Prep Plan (€40/month)
Base Building Plan (€60/month)
Base Run Plan (€60/month)
One-on-One Coaching (€300/month)
Elite Plan (Invitation only – €70/month)
For Doubles Teams:
Doubles All-Season Plan (€25/month per athlete)
Doubles Race-Prep Plan (€25/month per athlete)
Triathlon & Running:
One-on-One Triathlon Coaching
One-on-One Running Coaching
Running Plans: 10k (12 wks), Half Marathon (16 wks), Marathon (20 wks)
Full details are available on the Fitr App.
6. What’s included in the programs?
Access to the Fitr App
Access to a community chat where you can share results, experiences, and motivation with like-minded athletes around the world
Race feedback after competitions
Training questions answered by our coaching team — usually within 2 hours on working days
Specific HYROX training sessions integrated into the weekly plan
📌 Note: Nutrition support is not included but is available as an add-on. If you're interested, please ask for terms and conditions.
7. What’s the minimum duration?
No minimum. But we offer 12- and 16-week cycles to guide structured progression.
8. Can I combine this with CrossFit?
Yes. Just be mindful of volume, recovery, and goal alignment.
9. Is the doubles plan fee for one or two people?
It’s €25/month per athlete.
10. Does the 12-week program auto-cancel?
No. You must manually cancel during the final 4-week block if you don’t wish to continue.
11. Can I switch plans?
Yes. You can cancel at the end of your billing cycle and subscribe to another plan in the app.
12. Do I need access to a CrossFit gym?
Not required—but you must access HYROX-specific equipment like sleds and ergs 1–2x/week.
13. What equipment do I need?
Essential:
Concept2 Row + SkiErg
Sled (push + pull)
Wall Ball (Divison specific weights)
Also needed:
Barbell + rack + weights
KBs/DBs
Recommended:
BikeErg or Assault Bike
Bench, box, sandbag
14. What if I’m on vacation or lack equipment?
You’ll receive a guide with common adaptations. When in doubt, prioritize running and bodyweight work.
15. How will I access the workouts?
Plans are uploaded every Sunday at 9pm GMT via the Fitr App.
16. What if I have a gym or group?
We offer a Gym Program with 4-5 sessions/week including warm-up, prep, and workout phases. You don’t need to be Hyrox affiliated.
17. Who are the coaches?
Tiago Lousa: Head Coach. HYROX European & World Champion. Master Coach Portugal-Spain.
Diogo Freitas: Strength & Power. Doubles AG World Champ.
Luís Torpes: CrossFit & HYROX Competition Support.
Joshua Cunha: HYROX Coach. Spain Country Manager.
Hever Luiz: HYROX & CrossFit Conditioning Coach. Brazil Country Manager.
Marta Caetano: Special Populations & Athlete Support.
João Ferreira: Triathlon & Run Coach. Ironman PRO Athlete
19. How does communication work?
Fitr App: Main platform. Group and private messaging.
Email: For races, strategy, or complex events.
WhatsApp: Temporary event groups only.
Instagram: Not used for internal comms.
All program materials are in English. Portuguese or Spanish used when needed in private messages.
20. How does the subscription work?
Monthly rolling subscription from your registration date
Credit card required
Monitor payments in the Fitr billing area
No date changes allowed
21. Is there a loyalty commitment?
No. Cancel anytime after the 30-day period.
22. How do I join?
Complete baseline tests (optional but recommended):
2k Row/Ski, 5k Run, Burpees, Wall Balls, Lunges, Max Strength tests
Download the Fitr App & subscribe
Read onboarding documents
Fill out personal/goal forms
23. How and when should I perform the tests?
If possible, before starting. Use this sample testing week:
Mon: 2k Row
Tue: Strict Press + Max Wall Balls
Wed: 2k Ski
Thu: Back Squat + 100 Burpees
Sat: 5k Run
Sun: 200 Lunges
24. How do I contact the team?
Email: support@thelousaway.com
Fitr App: Group or private chat (for current athletes)