This is not a generic training plan.
It's a structured, performance-driven ATHX race-prep system designed to meet you exactly where you are, and take you to race day confident, prepared, and sharp.
As soon as you register, we align your plan so that:
Week 1 starts at the right point for your race date
Your strength cycles peak when you step on the competition floor
Your endurance capacity is built for the 2.5-hour format
Your recovery protocols are dialed in for multi-zone performance
Your MetCon conditioning is race-ready
Whether you're a CrossFit athlete seeking a new challenge, a strong HYROX athlete ready to build max strength, or testing your true hybridness for the first time, this plan gives you structure, clarity, and confidence all the way to the start line.
Train smart. Race prepared.
MORE DETAILS ABOUT THE PLAN
1. Program Structure / HIGHLIGHTS
This program empowers athletes with a comprehensive and flexible approach to ATHX training, ensuring progress while respecting individual needs and competition goals. The program addresses the unique demands of ATHX’s 2.5-hour, six-zone format, preparing athletes for the ultimate test of all-around fitness.
2. Weekly Training Overview
Training Days: 6 core training days
Training Hours: 8-10 hours per week
Strength Sessions: 3 dedicated max strength and barbell compound lifts
Running+Rowing Volume: 25-35 km per week
Endurance Sessions: 2-3 aerobic capacity workouts (running, rowing, or combined)
Functional Conditioning: 2-3 high-intensity MetCon sessions focused on the building the specific movements technique and efficiency;
Extras (Optional):
A 7th training day
Two to three additional accessory sessions during the week
Total weekly volume with extras: 10-12 hours
This modular structure allows you to tailor the program to your goals and scheduling needs. Extra sessions can be used strategically during key phases or when more volume is desired.
3. Recommended Equipment
Barbell + Plates (for Strict Press, Back Squat, Deadlift and weightlifting movements)
Full Rack or Squat Stand; Bench to press;
Sandbag (various weights)
Dumbbells (and Kettlebells)
Ski Erg + Row Erg, both Concept 2
Box (20"-30" adjustable or multiple heights)
Access to a treadmill or running track
4. Training Components
1. Strength Zone Preparation
Max strength is foundational to ATHX success. Training focuses on building raw power and barbell efficiency:
Max Specific-Strength Cycles: Progressive loading for 1RM Strict Press, 3RM Back Squat, 5RM Deadlift
Technique Refinement: Positional accuracy and movement efficiency under fatigue
Time-Capped Lifting: Training max lifts within ATHX’s 6-minute windows per movement
Example: 5 sets building to 1RM Strict Press with 90-second rest, followed by back-off volume work or super sets
2. Endurance Zone Development
The 22-minute Run/Row combination demands exceptional aerobic capacity and pacing discipline:
Run Development: Threshold runs, tempo intervals, sustained pace work (8-12 km efforts)
Rowing Capacity: High-output rowing intervals (500m-1000m repeats)
Run-Row Transitions: Combined modality sessions to develop switching efficiency
Accumulated Training: Endurance and Metcons after a considerable workload and nural system fatigue;
Example: 6 rounds of 750m run + 750m row with target splits according to the athlete benchmarks and minimal transition time (15-30”)
3. Functional Conditioning (MetCon X Preparation)
High-intensity conditioning sessions that replicate race demands:
Ski Erg Capacity: Sustained output and pacing strategies
Sandbag Carries: Loaded carries with varying weights and distances
Box Jump Efficiency: Volume tolerance and movement economy
Dumbbell Conditioning: Walking lunges, ground-to-overhead, and functional complexes
Burpee Broad Jump Development: Power endurance and technique under fatigue
Example: 3 rounds every 10´ : 20 cal Ski + 10 GTOH + 40m Sandbag Carry + 20 Box Jump Overs + 20m DB Lunges + 20m BBJ. Specific pacing/RPE for each round.
4. Hybrid/Compromised Sessions
These workouts integrate multiple zones to simulate race flow and test transition capacity:
Example: 10-minute run @Z2 pace + 6-minute strength ladder (increasing loads) + 5-minute recovery walk + 15-minute AMRAP (Ski/Box Jumps/Lunges) + 10-minute easy row
5. Recovery and Refuel Strategy
Strategic recovery is built into ATHX and must be trained:
Active Recovery Sessions: Low-intensity movement and mobility
Nutrition Timing: In-session fueling protocols for 2.5-hour efforts
Recovery Zone Simulation: Using structured rest periods during training blocks
Accessory Work: Addresses weak areas and imbalances and prevent injuries
5. Race Prep
Specific zone pacing strategies
Transition practice between all zones
Nutrition and hydration protocols for 2.5-hour efforts
Mental preparation for sustained effort
LITE, ATHX, and PRO category-specific scaling
About Your Coaches
We - your coaches at TLW - besides having dozens of podiums combined in official HYROX competitions, including 2 World Champion coaches, have a background of dozens of podiums in cross-training and functional fitness team competitions.
On the coaching side, Tiago coaches Elite World Champions, the Elite World Record holder in HYROX, and has coached CrossFit athletes to the Regional level. This diverse competitive and coaching experience across hybrid fitness, endurance sports, and functional fitness uniquely positions TLW to prepare athletes for ATHX’s comprehensive test of all-around fitness.