Training Questions ATHX

As long as you can move properly, have medical clearance to participate in competitive sports, and you can train 5+ hours every week, you will make gains with our plans.

No.

This can be your starting point. We have helped hundreds of athletes make their debuts in functional fitness competitions.

Due to our extensive experience across CrossFit team competitions and HYROX, we will help you avoid many of the usual rookie training and racing mistakes specific to multi-zone events.

After an initial assessment (including tests), we will assist you in defining S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Timely). This program is built on proven training principles from our 10+ years of CrossFit coaching and our proven HYROX methodology. Success will be primarily dependent on your focus, discipline, honesty, and hard, smart work.

A multiple-week rolling calendar program focusing on ATHX.

The plan has max strength cycles (1RM Strict Press, 3RM Back Squat, 5RM Deadlift), endurance capacity work (run/row combinations), functional conditioning (MetCon X preparation), and strategic recovery protocols.

You will also find zone-specific pacing strategies, nutrition timing for 2.5-hour efforts, and transition tactics.

There will be 5-7 training days/week, depending on the preparation stage.

This program is designed for athletes competing in ATHX Singles (ATHX division or PRO division).

The program is adjusted to your level and benchmarks. The intensity (weights, paces, power) is based on your personal benchmarks and race category goals.

Even if you compete in Doubles, the base training will be similar. In the last 4 weeks before your race, you will have specific Doubles sessions to prepare race pacing, intensity management, and splitting strategies between partners.

6. How does the program timing work with my race date?

This is a 16-week fixed-length program designed to peak you perfectly for race day.

As soon as you register and start, simply let us know your race date and we will adjust your Day 1 / Week 1 accordingly so that you peak exactly on race day.

This ensures your strength cycles, endurance blocks, and taper phase align perfectly with your ATHX competition, regardless of when you start the program.

HYROX remains our focus and specialty. ATHX is designed as the perfect complement to build strength, max lifts, and all-around functional capacity.

If you are in your HYROX off-season or preparing for an ATHX event specifically, this program will develop capacities that transfer directly back to HYROX performance, particularly your strength stations and ability to handle longer efforts.

You cannot follow both programs simultaneously, but you can switch every 3–4 months. Choose based on your competition calendar and current goals.

ATHX demands significantly more max strength development (1RM, 3RM, 5RM lifts) and prepares you for a 2.5-hour interval effort vs HYROX’s ~1:20 hour format without rests.

ATHX training includes dedicated strength cycles, longer endurance blocks, strategic recovery training, and functional conditioning that tests a broader spectrum of fitness.

Both are hybrid competitions, but ATHX requires greater all-around capacity across strength, endurance, and MetCon domains.

The program operates on rolling periodization with strength peaks, endurance development phases, and race-specific preparation blocks.

We recommend 12-16 weeks of preparation for your first ATHX event, depending on your current fitness baseline and competitive background.

Athletes with strong CrossFit or HYROX backgrounds may adapt faster to the format.

ATHX has announced a 14-stop 2026 tour across Europe and expansion into the USA. Events include London, Munich, Madrid, Milan, Liverpool, and others.

We will align programming peaks with major ATHX events. If you have a specific race in mind, contact us and we will help you plan your preparation cycle.

It is highly recommended but not mandatory.

Most CrossFit gyms, functional fitness facilities, or well-equipped commercial gyms will have this equipment.

The athlete is responsible for making adaptations. Remember: this is a competition prep program.

Essential:

Also Important:

Recommended:

This isn’t an individualized plan. We can give you some general guidance, but workouts will need to be adapted by you. We advise focusing on running, bodyweight movements, and accessible strength work during vacations and time off.

For ATHX preparation, maintaining strength work is critical. Plan your training cycles around equipment access.

Every Sunday evening (9 pm GMT) the weekly plan (8 days) will be available on the FITR App.

Workouts include detailed descriptions, target intensities based on your benchmarks, movement standards, and coaching notes specific to ATHX preparation.

Tiago Lousa

Head Coach & Founder

Diogo Freitas

Strength & Conditioning Coach

Coaching Team:

Combined dozens of podiums across official HYROX competitions and CrossFit/functional fitness team events. 2 World Champion coaches with proven track records across multiple hybrid disciplines.

We exclusively use English in programming and general communication.

Portuguese can be used in private communication if required.

FITR App:

Main platform for workouts, feedback, and group chat. All training questions should be asked in the group. Your doubt or point of view can help other athletes. Private messaging available for specific situations.

Email:

Used for specific situations like pre-race plans, strategy, and event organization. support@thelousawy.com

Instagram:

@thelousaway - Not used for training questions. Follow for community updates and motivation.

All plans run on 30-day cycles and renew automatically. You choose your preferred start date, and that date will be counted as the beginning of your first 30-day period.

You will need a credit card (including digital/virtual cards) for the monthly payment. The FITR app will send you an email if you miss a payment. It is your responsibility to ensure payments are made on time; otherwise, your subscription will be cancelled.

No loyalty or obligation. But there is a 30-day minimum period from your subscription or renewal.

Step 1: Physical condition baseline tests

If you want to gain time, you should perform the following tests prior to registration:

Strength Tests:

Endurance Tests:

Functional Capacity Tests:

Step 2: Download the FITR App and register for the ATHX Plan.

If possible, prior to starting the program.

Priority tests:

Level 1: 5k Run – 1RM Strict Press – 3RM Back Squat

Level 2: 2k Row – 5RM Deadlift

ATHX has three categories to accommodate different fitness levels:

LITE: Scaled weights and reps for beginners or those new to functional fitness competitions.

ATHX: Standard category for experienced athletes with solid fitness foundation.

PRO: Advanced category with heavier weights and higher volume for competitive athletes.

Your coach will help you determine the appropriate category based on your benchmarks and goals.

Yes. The base program prepares you for both formats.

If you register as an Individual athlete but decide to compete in Doubles, notify your coach 4 weeks before your race. You will receive specific Doubles sessions focusing on:

Both partners should be on TLW programming for optimal results.