FOR WOMEN WHO ARE DONE WITH SMALL GOALS
We’ve been taught to train for weight loss.
We’re choosing something bigger.
This isn't a fitness program. It's a decision. To become the kind of woman who still says yes at 80. Yes to hikes. Yes to adventures. Yes to carrying your own bags. Yes to getting down on the floor with your great-grandkids… and getting back up again. HYROX is simply where we begin. Come train with women who refuse to grow old the old way.
You're not buying workouts.
You're buying thirty years of possibility.
We’ve been sold goals that are far too small. Lose ten pounds. Tone your arms. Fit back into your jeans. Feel like yourself again. None of those goals are big enough to change your life. Because they don't ask you to become someone new.
Imagine instead. It's 2056. You're 80. How do you move? What can you still do? Who are you surrounded by? What adventures are still ahead of you? That's the future we're training for. HYROX just happens to be where we start.
I'm Hanna. I didn't start HYROX because I wanted another fitness challenge. I started because I finally found a goal big enough to pull me forward. Training for performance changed the way I eat. The way I recover. The way I think. The way I see my future. And I realized something. The race was never the point. It was the woman I was becoming along the way. That's what I want for you, too.
This is Performance Aging. Not trying to look younger. Building a body you'll trust. Strong enough for the next adventure. Fit enough to say yes. Capable enough to stay independent. Surrounded by women who think training, racing and challenging themselves is simply what this stage of life looks like.
We’ve been taught to train for weight loss. We’re choosing something bigger.
See you on the inside. ❤️
Hanna & Selina
HYROX is not the philosophy.
It's the evidence of it.
HYROX is one of the most complete tests of functional fitness that exists. It rewards strength, cardio, mobility, mental resilience, and work capacity. It gives women a reason to train that has nothing to do with shrinking themselves.
That's why I love it. Not because everyone needs to race. Because everyone deserves something worth training for. A race date on the calendar makes the hard sessions obvious. It replaces appearance goals with performance goals. And the cumulative effect of years of training like this is what makes you harder to kill.
Sign up for a race. Or don't. The program works either way. The race is simply the cleanest accountability structure I've found.
This isn't a slogan.
It's what the research keeps pointing to.
I read the papers before I write the sessions. When the longevity literature and the performance literature agree, this style of training wins on both scoreboards.
STUDY 01
VO2 max is the single strongest modifiable predictor of how long you live well.
Moving from low to high cardiorespiratory fitness cuts mortality risk more than quitting smoking. Hybrid race training is the most efficient VO2 driver I've found. Mine went from 43 to 49 running this program. That is not a vanity number. That is years of healthspan.
STUDY 02
Grip strength and leg strength predict how you age. Full stop.
Sled push, sled pull, farmers carry, sandbag lunges. Every HYROX station is a longevity exercise wearing a race bib. This is training for the last decade of independence, not the next photo.
STUDY 03
Aerobic base is the floor everything else stands on.
Four runs a week: easy Z2, tempo, intervals, and a compromised brick. Polarized 80/20 distribution, because that's what builds a base that lasts thirty years, not a peak that lasts one season.
STUDY 04
Power under fatigue is what keeps you catching yourself at 75.
Wall balls at the end of the race. Burpee broad jumps late in the block. It's rehearsing the exact neuromuscular pattern that keeps older adults out of the ER. We train it fatigued on purpose.
STUDY 05
Recovery is training. Sleep floor, HRV trend, hypnosis for downregulation.
The app watches your sleep floor and HRV trend and pulls back load before you break. Sometimes more is not more. This program knows the difference.
Behaviour follows identity.
That's why hypnosis is built in.
I've spent 27 years as a clinical hypnotherapist. The subconscious matters as much as the workouts. Not motivation. Installation. This is the piece almost no other program has, and it is the reason I can hold this training load in my 50s.
- ▸Race-performance hypnosis for pacing decisions, pain tolerance, and holding form when the wheels want to come off.
- ▸Recovery hypnosis so your nervous system actually downshifts between sessions instead of staying wired.
- ▸HRV hypnosis for the mornings the wearable says you're cooked and you need to co-regulate before you decide whether to train.
- ▸Identity work for the middle weeks of a block, when novelty is gone and the work is what's left.
- ▸Breathwork protocols for pre-race arousal control and post-session recovery.
Everything you need to
train like this for decades.
- 01Progressive 12-week training block, built to make the strongest version of you whether or not a podium is ever the goal.
- 02HYROX-specific programming because training for performance changes the body in ways appearance training rarely does.
- 03Selina's strength and nutrition layer. Protein-first defaults. Recovery as part of performance, not punishment.
- 04Adaptive engine that reads your readiness, HRV trend, and sleep floor. Opt-in auto-deload when the data says pull back.
- 05Full hypnosis and breathwork stack, including race-performance, recovery, and HRV tracks.
- 06A community of women normalising extraordinary aging. Women who think it's normal to lift heavy, run, and sign up for things that scare them.
- 07Optional in-person layer at Springbank, Calgary: Saturday sims and run club with the crew.
Seven days free.
Then a 12-week block, all in.
The trial is the guarantee. Seven days inside the app to see if this is the woman you're becoming. If it's not, cancel before day 7 and pay nothing. If it is, you're already in.
The Road 2 Hybrid App · Performance Aging
Twelve weeks of the six-day HYROX and hybrid race training I run on myself, with Selina leading the strength and nutrition layer. Includes Saturday sims, sled-repeat sessions, wall balls under fatigue, compromised-running bricks, race-performance and recovery hypnosis, HRV-guided auto-deload (opt-in), breathwork, community feed, macros tracker, live gym room, 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.
~80% 1RM
is the load threshold where women in midlife see real gains in power, bone density, and function. Light circuits don't cut it.
→ Heavy strength days are protected. Not light circuit work dressed up as strength.
Mental rehearsal builds strength
Imagery-only training produced real strength gains in controlled trials. Rehearsal is not just belief work, it changes motor output.
→ Hypnosis for performance is a trainable skill, used before the sled and after the session.
Sport hypnosis works
Reviews of applied sport psychology show small-to-moderate effects of hypnosis on performance, anxiety, and pain tolerance.
→ Hanna's tracks use the same clinical protocol she runs in private practice, packaged for daily use.
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]Mendoza-Muñoz M, et al. Resistance training for postmenopausal women: a systematic review and meta-analysis. Menopause. 2023. Link
- [5]Slimani M, et al. Effects of mental imagery on muscular strength in healthy and patient participants: a systematic review. J Sports Sci Med. 2016. Link
- [6]Ranganathan VK, et al. From mental power to muscle power: gaining strength by using the mind. Neuropsychologia. 2004. Link
- [7]Barker J. Alert, eyes-open sport hypnosis. Am J Clin Hypn. 2018. Link
- [8]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.
DO I HAVE TO RACE HYROX TO DO THIS?+
No. Most of the women running this program never step on a start line. The race is the cleanest accountability structure I've found. The training is the point. Run it as a standalone 12-week Performance Aging block if that's what fits your life.
WHO IS THIS ACTUALLY FOR?+
Women roughly 45 to 60. Already active. Already care about your health. Not a beginner, not an elite. You know you're capable of more. You want a reason to train that's bigger than losing weight. That's the room.
IS SELINA STILL INVOLVED?+
Absolutely. Selina is our lead trainer and nutrition coach. She runs the intermediate programming, the RxFood layer inside the Coached tier, and tests the racing block with me. I wrote this specific program in my voice because it's the one I use on myself, but this is a two-coach house.
I'VE NEVER RACED HYROX. AM I IN THE RIGHT PLACE?+
Yes, if you're willing to train like an athlete. The program scales to you. First-timers, second-timers, and women who never intend to race are all running this.
HOW MUCH RUNNING IS IN IT?+
Four running sessions per week: easy Z2, tempo, intervals, and a compromised brick. Polarized 80/20 distribution. Weekly volume peaks around 50 to 70 km in build phase.
WHAT IF MY RECOVERY IS TRASHED ONE WEEK?+
Turn on the opt-in HRV auto-deload and the app pulls load back for you when your trend says to. Recovery is training. This program treats it that way.
WHAT IF I'M NOT NEAR SPRINGBANK, CALGARY?+
The full program runs inside the app from anywhere. The in-person layer is a benefit for those nearby, not a requirement.
HOW DOES THE TRIAL WORK?+
Seven days free inside the app. Full access. If it's not for you, cancel before day 7 and you're not billed. That's the guarantee.
Come train with women who
refuse to grow old the old way.
Once you become the kind of woman who trains for things that scare her, everything else gets easier. Protein gets obvious. Sleep gets protected. The hard session on a Wednesday morning stops being a debate. That's what this program is for. Seven days free to see if she's already in there.
Start My Free 7-Day TrialFree 7-day trial · Cancel any time before day 7.