YOU SIGNED UP · NOW LET'S GET YOU TO THE LINE
You signed up for your first Hyrox.
Now let's train for it.
The program that takes you from the moment you booked the race to the moment you cross the line. Real running volume. Real sled work. Real wall balls. No guessing, no random group classes, no showing up hoping. Finish strong, not surviving.
A structured build to race day.
Not a random gym plan you hope adds up.
You booked the race in a moment of confidence. Then you Googled "Hyrox training plan" and drowned. Bro-splits. CrossFit-style AMRAPs. Random Reddit threads. A pdf someone sold you. Nothing that answers the only two questions that matter: what do I do this week, and how do I know it's working.
Road 2 Hybrid answers both, every day, for 12 weeks. You get a periodised block built specifically around the eight stations and the eight kilometres of running that make up a Hyrox race. You train the way the race is actually raced. Foundation, then Build, then Race Simulation, then Taper. You walk to the start line knowing exactly what your body can do.
Your only job is to open the app and follow it.
See you on the inside. ❤️
Hanna & Selina
A first race you survive
vs. a first race you own.
Everyone who winged their first Hyrox tells the same story. They gassed on the runs. They fell apart at the sled. They found out on race day that 100 wall balls after seven stations is a different physiological event than 100 wall balls fresh. They finished with a photo and a cramp and a story about how they'll "train properly next time."
You do not have to be that person. Twelve weeks of structured work is the difference between a race you got through and a race you were ready for.
What actually makes
a first Hyrox go well.
Hyrox is roughly 60% running and 40% functional strength under aerobic fatigue, done in sequence with no rest. Get the pacing wrong on the first run and the whole race unravels. Train the specifics and it does not.
STUDY 01
Running is 60% of your race. Most first-timers under-train it by a factor of two.
Hyrox Sports Council analysis shows athletes spend ~51 minutes running vs ~33 minutes at stations. First-timers coming from gym classes are usually run-under-prepared. Road 2 Hybrid programs 3-4 runs per week: easy Z2, tempo, intervals, and a compromised brick.
STUDY 02
Sled push and pull is the great equalizer. And it's a trainable skill, not a genetic gift.
Sled work at real race weight looks nothing like a random leg day. Programmed sled repeats in build weeks teach your legs and lungs how to hold pace under load. The station stops being scary.
STUDY 03
Wall balls fresh don't survive station 8. Wall balls under fatigue do.
The wall ball station is the last one. Practicing 100 wall balls fresh gets you good at 100 wall balls fresh. Practicing them at the end of a session gets you ready for race day. The program moves them onto tired legs in build phase.
STUDY 04
Race simulation is non-negotiable. You do not get good at 8 back-to-back stations by never doing 8 back-to-back stations.
The last three weeks of the block include partial and full race sims so the first time your body feels full race demand is not on race day. Then a real taper so you show up peaked, not cooked.
Race day is decided
between your ears.
Fitness gets you to the start line. What happens between the start and the finish is a mental game. Pacing. Pain tolerance. Whether you break at 30 wall balls or grind through 100. The program trains both sides.
- ▸Hypnosis for race performance, installing the pacing patterns that keep first-timers from blowing up on run 2.
- ▸A dedicated pre-race protocol so you show up settled, not spiralling.
- ▸Breathwork for pre-race arousal control and post-station recovery.
- ▸Hypnosis for identity, so the story you tell about yourself changes on race morning.
- ▸A community that has done this before, that knows what you're walking into.
Twelve weeks. Race-specific.
Timed to your race day.
- 01Choose a 3, 4, 5, or 6-day split. All splits hit the same phase clock.
- 02Foundation → Build → Race Simulation → Taper, lined up to your race date.
- 03Wall ball, sandbag, sled and carry work at dual M/W RX standards, scaled to where you are today.
- 04Sled-repeat sessions in every build week. Compromised-running bricks weekly.
- 05Full hypnosis, breathwork, and race-morning protocol from Hanna.
- 06Community, live gym room, Saturday sim board, and the adaptive engine that reads your load.
- 07Optional in-person Saturday sim at Springbank, Calgary for anyone within driving distance.
One app. One race.
One block that gets you there.
Seven days free. No card charged until day seven. Commit in 12-week bricks and time your block to your race.
Road 2 Hybrid · Your first Hyrox path
Twelve weeks of race-specific training that scales from where you are today to standing at the line ready. Program, hypnosis, macros, community, live gym room, Saturday sim, and the adaptive engine.
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.
70.5%
of a hybrid race sits at hard-to-very-hard heart rate. The engine is the priority, not optional.
→ VO2 work is core. Aerobic intervals over sprint intervals, more effective and far lower injury risk.
0.79
correlation between mid-race running splits and total finish time. The single strongest predictor in the data.
→ Compromised running is the number-one race-specific priority. We train you to run fatigued on purpose.
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.
+5% running economy
Adding maximal strength training to endurance training improves running economy without shrinking VO2max. Concurrent works when programmed right.
→ Strength days sit alongside your run week, coordinated, not competing for recovery.
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.
Personalized > generic
The Food4Me RCT showed personalized nutrition drives better adherence and outcomes than generic advice.
→ Macros are dialed to you and your training load, not a copy-paste plan you'll quit in three weeks.
~6 breaths/min
Slow breathing at roughly six breaths per minute reliably increases HRV and vagal tone. Meta-analysis of 58 studies.
→ Breathwork tracks in the app hit this exact cadence. Trainable, measurable nervous-system shift.
Trend, not number
HRV drifts across the cycle and across life stages. Hot flash nights track with suppressed HRV.
→ The readiness gate reads your trend, not a single number. It backs off on a wrecked night instead of grinding you into injury.
REFERENCES
- [1]HYROX. Official race format and rules. Link
- [2]Helgerud J, et al. Aerobic high-intensity intervals improve VO2max more than supramaximal sprint intervals in females, similar to males. Scand J Med Sci Sports. 2023. Link
- [3]Poon ETC, et al. Interval training versus moderate-intensity continuous training for cardiorespiratory fitness improvements in middle-aged and older adults: a systematic review and meta-analysis. J Sports Sci. 2021. 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]Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: a review. Scand J Med Sci Sports. 2014. Link
- [6]Blagrove RC, et al. Strength training for middle- and long-distance performance: a meta-analysis. Int J Sports Physiol Perform. 2018. Link
- [7]Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017. Link
- [8]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
- [9]Celis-Morales C, et al. Effect of personalized nutrition on health-related behaviour change: evidence from the Food4Me European randomized controlled trial. Int J Epidemiol. 2017. Link
- [10]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
- [11]Russo MA, et al. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017. Link
- [12]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
- [13]Schmalenberger KM, et al. A systematic review and meta-analysis of within-person changes in cardiac vagal activity across the menstrual cycle: implications for female health and future studies. J Clin Med. 2019. Link
The evidence supports the design, not a guaranteed result. Outcomes depend on the work you put in.
The ones we
get asked most.
MY RACE IS IN 8 WEEKS. AM I TOO LATE?+
No. The program has an accelerated on-ramp. If you have less than 12 weeks, we'll get you into build phase faster and adjust the sim/taper. Something is always better than nothing.
I'VE NEVER DONE A HYROX. WHAT IF I CAN'T DO THE RX WEIGHT ON THE SLED OR WALL BALL?+
The benchmark week finds your real starting load and the program scales from there. You will get to race weight if it is available to you, and there is a clear scaled option if not.
I'M RACING DOUBLES. DOES THAT CHANGE THE PROGRAM?+
The base program covers Singles and Doubles. Doubles pacing and station strategy are addressed in the race-simulation phase.
I'M RUNNING 5+ TIMES A WEEK ALREADY. IS THIS TOO MUCH RUNNING?+
The program has 3-4 runs per week and a heavy strength stack most runners are missing. That combination is what makes a hybrid athlete. Volume scales.
HOW MUCH DO I NEED TO RUN RIGHT NOW TO START?+
If you can run 5 km without stopping, you are ready. If you can't, the on-ramp gets you there.
WHAT IF I GET INJURED MID-BLOCK?+
The adaptive engine and substitution library route around injuries. If it's serious we pause. Every human body has bad weeks.
The line is coming.
Show up trained.
You booked the race. Now honour the booking. Twelve weeks of race-specific work, or twelve weeks of hope. Seven days free. Come see.
Yes. Get Me To The Line.Free 7-day trial · Cancel any time before day 7.