OTF · F45 · SPIN · BARRY'S · CROSSFIT-CLASS · WHATEVER THE NEXT ONE IS
You've been working out.
You haven't been training.
Five years of group classes. Nothing to show for it in the mirror or on the clock. It isn't you. Random programming, capped loads, no progression, no numbers. Road 2 Hybrid gives you the opposite: a real block, real weight, real progression, one program you follow for 12 weeks straight.
A structured block with a scoreboard.
Not another shuffle of the same class.
You already know what group fitness gives you. You show up, you sweat, you leave. The instructor picks the workout. The weights are whatever was left on the rack. The "progression" is a heart rate zone chart on a screen. You've been doing it for two, three, five years and your body looks and performs about the same as when you started.
Road 2 Hybrid is what training with intent actually looks like. One program. Twelve weeks. Periodised so this week's work builds on last week's. Loads that follow you. Numbers you can compare. A benchmark at the start and a retest at the end, so you can see it in writing.
Nobody yells at you. Nobody makes you burpee-punish for being late. You just train.
See you on the inside. ❤️
Hanna & Selina
Fifty-two weeks.
Same body. Same paces.
The reason group classes stop producing results is not you. It is the structure. Random workouts do not drive adaptation. Capped loads do not build strength. A 45-minute "everything session" three times a week does not build a hybrid engine. You cannot progressively overload what you cannot repeat.
Another year of the same classes is another year of the same body. If that were going to change anything you'd already see it.
Adaptation is a signal.
Random workouts don't send one.
There is a reason athletes follow written programs and the general population follows classes. Programs drive adaptation. Classes drive attendance. Both are valuable. Only one changes your body.
STUDY 01
Progressive overload is not optional. It is the mechanism.
Muscle grows in response to a load it hasn't seen before, applied often enough to matter. If your class today used the same 15lb dumbbells your class in March did, no signal has been sent. Road 2 Hybrid tracks your lifts and tells you when to add weight.
STUDY 02
Concurrent training done wrong cancels itself out. Done right, it stacks.
The interference effect (cardio killing strength gains) is real when programming is random. Structured hybrid programs sequence strength, aerobic, and VO2 work so they add up instead of cancel. That's what a real block does. That's what a class cannot do.
STUDY 03
Zone 2 is where the biggest fitness gains hide. Almost no class programs it.
Easy aerobic work at conversational pace is what builds the base every fitness improvement rests on. Classes skip it because it doesn't feel hard enough to sell. The program includes it because your mitochondria don't care about vibes.
STUDY 04
You cannot benchmark a random class. You can benchmark a program.
Every 12 weeks we retest the same lifts, the same 5k, the same wall balls. You see the change. In a class you can only feel the change, which is why after five years you still can't say whether it worked.
A quiet room, not a boot camp.
Because that's what the work needs.
Group class culture is loud on purpose. It has to be, to justify the price. Real training is quiet. It's a plan, a barbell, a screen with your numbers, and a nervous system that gets to downshift between hard sessions instead of staying wired.
- ▸Hypnosis for recovery, so a nervous system fried by five years of hype-cardio actually settles.
- ▸Hypnosis for identity, so you stop training as the class person and start training as the athlete.
- ▸Breathwork protocols that move HRV up over a training block.
- ▸A community that talks about numbers instead of streaks.
- ▸Weekly team calls that sound nothing like a class.
Twelve weeks. Your split.
One plan you actually follow.
- 01Pick 3, 4, 5, or 6 days per week. Everyone runs the same phase clock.
- 02Heavy strength on the lifts that matter. Real loads. Real progression.
- 03Zone 2 aerobic, VO2 intervals, and compromised-running work built in.
- 04Dumbbells and kettlebells fine to start. Barbell progressions as you're ready.
- 05Coed program. Everyone trains toward RX weights. Dual M/W standards on wall ball, sled, carries, sandbag.
- 06Full nutrition track from Selina Leblanc. Protein first. No fasting. No diet framing.
- 07Community, live gym room, adaptive engine, benchmark retest at week 12.
One app.
One year that finally counts.
Seven days free. No card charged until day seven. Commit in 12-week bricks, retest, decide from there whether the next 12 build on it. That's a training year that actually adds up.
Road 2 Hybrid · Structured hybrid block
Twelve weeks of periodised hybrid training with heavy strength, Zone 2, VO2 intervals, hypnosis, breathwork, macros, community, live gym room, and the adaptive engine. Written by Hanna Horner (Clinical Hypnotherapist, 51) and Selina Leblanc (strength and nutrition coach, 39).
Free for 7 days. Then $397, or 3 × $139. Full app access. Renew at 12 weeks and evolve.
Every membership includes the full app and AI coaching backed by two real coaches. Want private coaching on top, direct messaging with Hanna and Selina plus a weekly personal check-in? That layer exists. We will show it to you inside the app once you are training.
DO YOU LIVE IN CALGARY?+
We keep six local spots to train with us in person at our home gym in Springbank, west of Calgary. Three mornings a week ($997) or Saturday sim only ($297). Both pay-in-full or split into three payments. Small group, capped at six.
APPLY FOR A LOCAL SPOT →The gym, the lounge,
and the team room.
This isn't a content library you scroll through alone. It's a live training room. You pick your program, and the community is right there with you. That is the whole design.
See who's training right now.
The team, in your pocket.
Today's session, ready to go.
See your crew training right now
The live gym floor shows you who is in-session. Drop in. Cheer them on. Let them pull you forward on the days you don't feel like it.
Snap a photo, get your macros
No logging. No guessing. Personalized targets, workout-window fuelling, weekly trend.
A hypnosis library nobody else offers
Race performance, recovery, focus, and finally making peace with food as fuel.
Breathwork that moves your HRV
Sessions built to move your nervous system, and your recovery score, in the right direction.
AI coaching, backed by real coaches
An AI coach in your pocket for food, training and form questions any hour. Behind it, two real humans: Selina Leblanc on programming and nutrition, Hanna Horner on hypnotherapy and performance psychology.
THE EVIDENCE
Built on the research everyone else ignores.
Every claim on this page is anchored in peer-reviewed research or the sport's own performance data. Numbers link to full citations at the bottom.
-47% all-cause mortality
UK Biobank followed 70,000+ adults. Those in the top tier of BOTH cardio fitness and grip strength had 47% lower all-cause mortality and 69% lower cardiovascular death than the bottom tier. Combined, not either alone.
→ This is the exact combination hybrid training builds. Engine + strength, on purpose, in the same week.
5x greater risk of death
Cleveland Clinic tracked 122,000 adults on treadmill tests. Low cardiorespiratory fitness carried a 5x greater risk of death than being highly fit. The effect was larger than smoking, diabetes, or heart disease.
→ VO2 work is the single highest-leverage input in the program. Every week has it. This is why.
-15% mortality
Meta-analysis of 16 cohort studies: 30 to 60 minutes of strength training per week is independently linked to 10-20% lower all-cause, cardiovascular, and cancer mortality. Additive to cardio, not a substitute.
→ Heavy strength is protected in every split, not tacked on. It is a separate mortality lever from cardio.
Combined > either alone
Network meta-analysis of 81 RCTs ranked training formats for cardiometabolic health. Combined aerobic + resistance beat cardio-only and strength-only across blood pressure, glucose, lipids, and body composition.
→ Hyrox-style hybrid training is not a trend. It is the format the evidence keeps landing on.
1.6-2.2 g/kg
protein per day is the current consensus range for active adults. Distribution across 3-5 meals beats front or back-loading.
→ Selina's nutrition coaching anchors on protein distribution across meals, not the daily total alone.
REFERENCES
- [1]Kim Y, et al. The combination of cardiorespiratory fitness and muscle strength, and mortality risk. UK Biobank prospective cohort of 70,913 adults. Eur J Epidemiol. 2018. Link
- [2]Mandsager K, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open. 2018. Link
- [3]Momma H, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022. Link
- [4]Wewege MA, et al. Comparative efficacy of 5 exercise types on cardiometabolic health in overweight and obese adults: a systematic review and network meta-analysis of 81 randomized controlled trials. Circ Cardiovasc Qual Outcomes. 2022. Link
- [5]Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017. Link
- [6]Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018. Link
- [7]Laborde S, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and meta-analysis. Neurosci Biobehav Rev. 2022. Link
- [8]Russo MA, et al. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017. Link
- [9]Lin IM, et al. Breathing at a rate of 5.5 breaths per minute with equal inhale-to-exhale ratio increases heart rate variability. Int J Psychophysiol. 2014. Link
The evidence supports the design, not a guaranteed result. Outcomes depend on the work you put in.
The ones we
get asked most.
I LOVE MY GROUP CLASSES. DO I HAVE TO QUIT THEM TO DO THIS?+
No. Some people run this alongside 1-2 classes a week for the social piece. Others go all in. The program has enough load and volume that it stands on its own; it can also fold in 1-2 class sessions if you cap the intensity there.
I'VE NEVER FOLLOWED A WRITTEN PROGRAM. WILL I KNOW WHAT TO DO?+
Yes. Every session opens with a warmup, the work, and a finisher. Videos on every movement. Loads and reps prescribed. You do not need to interpret anything.
I DON'T HAVE A BARBELL. CAN I DO THIS AT HOME WITH DUMBBELLS AND KETTLEBELLS?+
Yes. Every lift has a DB/KB substitution. The intermediate and beginner splits are designed home-first.
HOW IS THIS DIFFERENT FROM PELOTON OR APPLE FITNESS?+
Those are class libraries. This is a program. A class library is more group classes on a different screen. A program is periodised, benchmarked, and progresses across a full 12 weeks.
I'M OUT OF SHAPE. WHERE DO I START?+
The benchmark week finds your real starting point. Nothing in the program asks you to lift a weight the app hasn't verified you can move. You are never behind. You are just starting.
WHAT IF I FALL OFF FOR A WEEK?+
The app handles missed days. You do not restart. It picks up where you left off, and if you're deeply MIA it offers to reset the block. Life happens.
Working out kept you moving.
Training changes what your body can do.
You already know classes aren't going to get you anywhere new. Twelve weeks of a real program, or another year of the same shuffle. Seven days free. Come see.
Give Me A Real ProgramFree 7-day trial · Cancel any time before day 7.