Built on the research
everyone else ignores.

70.5%

of a hybrid race sits at hard-to-very-hard heart rate.

→ The engine is the priority. VO2 work is core, not optional.

HYROX Sports Science Council, 2025

0.79

correlation between mid-race running splits and total finish time. The strongest single predictor in the data.

→ Compromised running is the number-one race-specific priority. We train you to run fatigued, on purpose.

HYROX Sports Science Council, 2025

1.6-2.2 g/kg

protein per day. The current consensus range for active women 38+ to protect muscle and drive adaptation.

→ Selina's nutrition coaching anchors on protein distribution across meals, not daily total alone.

ISSN Position Stand 2017 (updated 2024), Phillips lab

~80% 1RM

is the load threshold where women in perimenopause and after see real gains in power, bone density, and function.

→ Heavy strength days are protected. Not light circuit work dressed up as strength.

Taherichadorneshin 2026, da Silva 2024

Power > strength

After 45, power declines faster than strength and predicts function better. Driven by loss of fast-twitch fibres.

→ Plyometrics and velocity work built into every week. Broad jumps, wall balls, intent moved fast.

McMillian 2025, Rodríguez-López 2021

4x4 > sprints

In trained women, longer aerobic intervals beat all-out sprint intervals for VO2max. Fewer injuries too.

→ Zone 2 base plus 4x4 aerobic intervals. More effective. Far lower injury risk.

Helgerud 2023, Poon 2021

3-5 g/day

of creatine monohydrate. Evidence in women 40+ now strong for strength, bone density, and cognition.

→ The one supplement we recommend without hedging. No loading required.

Smith-Ryan 2021, Candow 2023

Trend, not number

HRV drifts across the cycle and across reproductive 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.

de Jager 2026, Martinelli 2020