45-65+ · YOU ALREADY LIFT AND RUN · NOW LET'S PROGRAM IT
You're not a beginner.
You just don't have a plan.
You've been strong for years. You run. You lift. You show up. But your training is a Frankenstein of things you saw on Instagram and things you've always done. Road 2 Hybrid is the real block for the masters athlete who is done piecing it together.
A serious program
for a body that already trains.
Most programs written for anyone over 45 are apology programs. Light loads, gentle movements, the assumption that you are recovering from a life you never lived. That is not you. You've been strong for years. You just don't have a coach.
Road 2 Hybrid programs you like the athlete you are. Heavy strength two days a week on the lifts that hold a body up. VO2 intervals, because peak aerobic capacity is what the next 20 years depend on. Zone 2 because you already knew that but nobody ever wrote it into your week. A real periodised block that peaks, resets, and repeats.
You come in with training age. The program uses it.
See you on the inside. ❤️
Hanna & Selina
Piecing it together plateaus.
And plateaus go backward after 45.
In your 20s and 30s you could get away with unstructured training and still make gains. That window closes. After 45 the body needs a real stimulus in a real sequence to hold the ground you already own, and a harder stimulus to add anything new. Random workouts start costing you instead of building you.
A masters athlete without a program isn't maintaining. They're slowly detraining. The program is the plan that reverses that.
What separates masters athletes
who compound from ones who fade.
The research on trained older adults is clear. The right stimulus, applied consistently, produces adaptation into the 70s and 80s. The wrong stimulus (or none) produces the decline everyone assumes is aging.
STUDY 01
VO2 max is the strongest single predictor of longevity after 40. It's also trainable at every age.
Kokkinos and colleagues, JAMA 2018: a low-fit 60-year-old carries 5x the all-cause mortality risk of a high-fit one. VO2 max drops ~10% per decade in sedentary adults, ~5% in trained ones. The training gap widens the older you get.
STUDY 02
Heavy strength holds bone and muscle in a way that submax work does not.
Beck (LIFTMOR trials) and others show real load on real compound lifts moves DEXA scores in postmenopausal women and older men. Light circuits do not. Two heavy strength sessions per week, held for years, is the difference.
STUDY 03
Concurrent training done in the right sequence stacks. Done wrong it cancels.
The interference effect is real when strength and cardio are stacked without periodisation. A real hybrid block sequences them so both improve. That's the whole point of writing a program instead of picking workouts.
STUDY 04
Protein needs are higher after 50, not lower.
Anabolic resistance means older bodies need closer to 1.6-2.2 g/kg per day, distributed 30-40g per meal, to trigger the same muscle protein synthesis response they had at 30. Most masters athletes eat like they're still 35. The nutrition track fixes that.
A nervous system that recovers
is a training system that compounds.
You already know how to train hard. What most masters athletes are missing is the recovery side. Hanna is a Clinical Hypnotherapist with 27 years of practice. The mindset and recovery stack inside the program is the same work she does with private clients.
- ▸Hypnosis for sleep and recovery, so hard training weeks land instead of pile up.
- ▸Hypnosis for identity, so you keep training as an athlete instead of quietly becoming an ex-athlete.
- ▸Breathwork protocols that visibly move HRV up over a training block.
- ▸A team of adults who train seriously. No 22-year-old boot-camp energy.
- ▸A coach who is 51 and racing.
Twelve weeks. Your split.
Real load. Real periodisation.
- 01Pick 3, 4, 5, or 6 days per week. Every split hits heavy strength, VO2 intervals, Zone 2, and mobility.
- 02Barbell, DB, and KB versions of every lift. Home-gym or full commercial gym both work.
- 03Coed program. Everyone trains toward RX. Dual M/W standards on wall balls, sled, carries, sandbag.
- 04Adaptive engine: benchmark on week one, retest every 12 weeks. Loads follow you.
- 05Full hypnosis and breathwork stack, built for a mature nervous system.
- 06Selina Leblanc's nutrition track: protein-first, no fasting, no diet framing.
- 07Community of masters athletes and a live gym room where people know your name.
One app.
A training year that adds up.
Seven days free. No card charged until day seven. Commit in 12-week bricks, retest, and decide from there whether the next 12 build on it.
Road 2 Hybrid · Masters path
Twelve weeks of periodised hybrid training built for an athlete with training age. Heavy strength, VO2 intervals, Zone 2, race-specific work if you want it, hypnosis, breathwork, macros, community, 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.
~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.
I'M 55 AND I'VE LIFTED FOR 20 YEARS. IS THIS GOING TO BE TOO EASY?+
No. The benchmark sets your loads. If you're strong you'll train strong. If you're not, the program scales. The intermediate and advanced splits program at real numbers.
I'M 62 AND I HAVE SOME JOINT HISTORY. IS THIS TOO MUCH?+
The program has a full substitution library for every movement. Nothing is required. Nothing forces you into a load or a pattern that hurts. The adaptive engine reads your load and adjusts.
I ALREADY HAVE A COACH. WHY THIS?+
If your coach is writing you a real periodised block with retests, keep them. If they're writing you a workout of the day, this replaces that with structure. You know the difference.
DO I NEED TO RACE HYROX?+
No. Road 2 Hybrid runs on a rolling 12-week block whether you're racing or not. If you want to race, we time the block to your race. If not, you just keep training.
HOW MUCH TIME PER SESSION?+
45-75 minutes depending on split and day. Long runs and long strength days are longer. You can pick a split that fits your life.
WHAT IF I TAKE A WEEK OFF FOR TRAVEL?+
The app handles it. You do not restart. It picks up where you left off, or if you've been out long enough, offers to reset the block.
You already know how to work.
Now put it in a plan that compounds.
You are not too late. You are not too old. You are one 12-week block away from finding out what a real program does with the training age you already have. Seven days free. Come see.
Yes. Give Me A Real Block.Free 7-day trial · Cancel any time before day 7.