TRAIN FOR THE NEXT FORTY YEARS
Picture yourself
at 95.
Strong. Vibrant. Powerful.
You don't need a race on the calendar for this to be the smartest training decision you make this decade. Hyrox-style training is the closest thing exercise science has to a single formula for staying capable, not just surviving, for the next 40 years.
The version of you at 95
already exists.
Not a year from now. At 95. That future you is being shaped entirely by choices made decades earlier, on ordinary weeks like this one. Can that version get up off the floor without using their hands? Carry their own groceries up a flight of stairs? Travel to see family without their body being the limiting factor?
None of that is luck. It's a decision, made on a random Wednesday, to train the qualities that actually predict how long and how well you live. Your engine and your strength, together, not one traded off against the other.
Train as if you were racing Hyrox, at any level, because it checks every box for a long healthspan and aging with power. You may never stand on a start line. The point is that your body could.
See you on the inside. ❤️
Hanna & Selina
You grow, or you
decline. Pick one.
Loss of muscle strength and power with age, known as sarcopenia, is independently associated with a 79% higher risk of death and a 90% higher risk of functional decline, per a 2026 meta-analysis of 76,000+ older adults. Training that keeps strength and power in the picture is not optional if the goal is a long, capable life. It is the intervention.
The twelve weeks are coming either way. What you do with them is the only variable in your control.
Fitness plus strength,
trained together.
The single best predictor of how long you live is not weight, not a diet, and not any one workout style in isolation. It's the combination of cardiorespiratory fitness and muscular strength, trained together. That is exactly what this track is built to develop.
STUDY 01
47% lower risk of all-cause mortality. 69% lower cardiovascular mortality.
A UK Biobank study of 70,000+ adults found that people in the highest combined category of cardiorespiratory fitness AND grip strength had a 47% lower risk of all-cause mortality and a 69% lower risk of cardiovascular death than those in the lowest of both. Combined, not either alone.
STUDY 02
One of the strongest mortality predictors ever studied.
An overview of 26 systematic reviews covering more than 20 million people found cardiorespiratory fitness to be one of the strongest and most consistent predictors of mortality and disease risk on record. Every small improvement in fitness translates into a measurable drop in risk.
STUDY 03
Hybrid-style training ranked among the most effective formats in 81 trials.
A 2022 network meta-analysis of 81 randomized controlled trials found combined running plus loaded functional work, exactly what this track programs, to be among the most effective formats tested for improving cardiometabolic health, ahead of single-mode cardio or resistance training alone.
STUDY 04
The 2024 Global Consensus prescribes exactly this combination.
The 2024 Global Consensus on Optimal Exercise for Healthy Longevity, backed by the International Conference on Frailty and Sarcopenia Research, recommends aerobic, resistance, and functional training together, prescribed and progressed like medicine, as the evidence-based path to extending healthspan.
Willpower runs out
by Thursday.
Programming alone does not change behavior. You already know you should train and eat well. Knowing has never been the problem. The gap is between knowing and doing it automatically. This is why the mind-performance layer isn't a bonus track. It's half the program.
- ▸Hypnosis for training performance, installing the mental patterns high performers already run on.
- ▸Hypnosis for recovery, so your nervous system actually downshifts between sessions.
- ▸Hypnosis for focus, keeping you consistent on the weeks that don't feel exciting.
- ▸A dedicated track shifting your relationship with food away from diet culture and toward fuel for longevity.
- ▸Breathwork for recovery and HRV, giving your body a fast, physical off-switch.
Three levels.
Meet yourself where you are.
- 01A 5-day training split built around functional strength, conditioning, and mobility.
- 02Three tiers: Beginner, Intermediate, Advanced. Pick your level, move up when you're ready.
- 03Periodized 12-week bricks that progress intelligently instead of guessing week to week.
- 04Proprietary photo-based macro tracking, guided by what you actually eat.
- 05Full hypnosis and breathwork stack for performance, recovery, focus, and food.
- 06Community access inside the app, wherever you're training. Optional in-person layer at Springbank, Calgary.
One app. Every program.
Start with Longevity.
Built for anyone who is already active, wants flexibility to train anywhere, and refuses to accept slow decline as the default aging path. 12-week bricks, not an open-ended subscription. Commit to a brick, see it through, decide what the next 12 build on.
The Road 2 Hybrid App · Longevity path
Twelve weeks at your level (Beginner, Intermediate, or Advanced), plus hypnosis, breathwork, community feed, photo-based macro tracker, Saturday Hyrox sim board, live gym room, and the adaptive engine that reads your readiness daily.
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.
~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.
Power > strength
After 45, power declines faster than strength and predicts function better. Driven by loss of fast-twitch fibres.
→ Plyometrics and velocity work every week. Broad jumps, wall balls, intent moved fast.
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.
3-5 g/day
of creatine monohydrate. Evidence in women 40+ is now strong for strength, bone density, and cognition. No loading required.
→ The one supplement we recommend without hedging.
~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.
Recovery multiplier
JAMA meta-analysis: meditation programs produce reliable improvements in stress, sleep quality, and pain perception.
→ Recovery and deep-sleep tracks target the exact levers that let tomorrow's session actually count.
REFERENCES
- [1]Mendoza-Muñoz M, et al. Resistance training for postmenopausal women: a systematic review and meta-analysis. Menopause. 2023. Link
- [2]Rodríguez-López C, et al. Neuromuscular adaptations after 12 weeks of light- vs. heavy-load power-oriented resistance training in older adults. Scand J Med Sci Sports. 2021. Link
- [3]Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017. Link
- [4]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
- [5]Smith-Ryan AE, et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021. Link
- [6]Candow DG, et al. Current evidence and possible future applications of creatine supplementation for older adults. Nutrients. 2021. 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
- [10]Goyal M, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 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.
DO I NEED TO RACE HYROX TO DO THIS PROGRAM?+
No. This track is built around Hyrox-style training principles because the evidence behind them is strong, not because racing is required. Many members never race and get every longevity benefit anyway.
IS THIS TOO INTENSE IF I'M STARTING FROM A LOWER FITNESS LEVEL?+
No. The program includes an adaptive assessment and individualized progression. The Beginner tier assumes you're starting from scratch. Intensity meets you where you are and builds from there.
HOW IS THIS DIFFERENT FROM JUST WORKING OUT?+
We train the specific markers that predict how well you'll move at 75, 85, 95. Grip strength, VO2 max, bone density, single-leg power, breath control. It's structured. It's tracked. It compounds.
CAN I MOVE UP TO INTERMEDIATE OR ADVANCED LATER?+
Yes. Switch anytime. Your progress stays.
HOW DOES THE COMMUNITY WORK?+
You see who is training right now in the live gym room. You post your sessions and hard days. People know your name. Most members say the community is why they show up on days they otherwise wouldn't.
Are you building the next version of you, or still managing the one you've got?
The next twelve weeks are happening either way. You'll have a story at the end of them. The only choice is whether it starts with "I almost" or "I did." Harder to kill beats easier to manage. Every time.
Yes. Start My Brick.Free 7-day trial · Cancel any time before day 7.