Route 3 Health and Performance
General Fitness, Functional Fitness
Coach
Mandi Lora
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Structured Threshold Intervals
One of the most effective and efficient ways to improve running performance for events like HYROX, endurance races, and general conditioning.
Compromised Running Sessions
Compromised running means running under fatigue — typically after performing functional or strength-based movements (like sled pushes, burpees, or wall balls). It trains your body to run efficiently even when your legs and lungs are taxed, just like in a HYROX race.
Easy Zone 2 Runs
Easy Zone 2 runs are one of the most underrated but foundational types of training, especially for endurance athletes and hybrid competitors like HYROX participants. Zone 2 refers to a low-intensity, aerobic effort — typically a pace where you can talk in full sentences without gasping. It helps to build a strong aerobic base, aids in recovery, and strengthens muscular endurance.
Become a Runner
We will walk you through proper running structure while building volume week over week to progress with a safe volume. Even if you have zero running experience, this program will help guide you to become a more efficient runner and ready to conquer your HYROX race.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Sessions are programmed intentionally to prioritize speed running early in the week and compromised running later in the week for optimal results.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Committed Community
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
Prep
A
Aerobic Warm Up
5-10 Min Warm Up (Bike, Other Cardio Equipment or Light Jog) Leg Swings World's Greatest Stretch 3-5 Lateral Lunges (each side) 10 Calf Raises
Conditioning
B
Speed Drills
Walking Running X 8 each leg A-Skips 2 X 10M B-Skips 2 X 10M Straight Leg Bounds 2 X 15-20M Pogo Hops 2 X 20 Single Leg Pogos 2 X 10
C
12 Minute Benchmark Run
Tuesday
Week 1 Day 3
A
Run
1 x 12:00
Thursday
Week 1 Day 5
A
Run
1 x 12:00
Structure Your Running
Don't let running hold you back from your next HYROX. Let us help you line up at that start line with full confidence and excitement!
Get Route to Running for HYROX
FAQs
Do I have to have any running experience?
No, this is designed to safely progress your running volume from little to no running and add volume and structure to your training to help you build your running fitness.
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