Elevate Performance Coaching by Lilly
This plan is for intermediate athletes who want to train consistently and prepare smart for HYROX or similar hybrid fitness events.
You’ll work on building an aerobic base, improving running thresholds, and learning to handle the mixed demands of machine work, simple strength circuits, and steady conditioning without burning out.
What’s included:
– Threshold runs & endurance sessions to build your engine
– Base-building on the rower and ski erg
– Strength workouts with simple CrossFit-style movements (no high-skill gymnastics)
– Mix of easy and high-intensity conditioning to get the best of both worlds
– Tailored warmups for each session
– Stretch & mobility routines to support recovery
– Accessory & core work to keep your body strong and stable, especially for running
– A short mindset & goalsetting journal every Sunday to help you stay focused over the 12 weeks
This plan is meant to challenge you — but it’s manageable, realistic, and designed to fit into a busy life.
If you want to build hybrid fitness without overcomplicating it, this is for you.
1 sessions per week
Must use App app to view and log training
Program Training
A
general team warmup
Hyrox Pre test
B
Z1/2 (max 60% HF)
A
60-90min bike
Strength/Power
A
Core run spec 1
Inchworm Armraises bearcrawl walk in square iso deadbug half kneeling oh sidebend cable oder gummiband windshield wipers alternating legraises paloff walking glutebridge 2-3 rds 10 reps or 30 sec each
long steady state
A
Long steady state: 8min ski/bike erg/row Z1 8x45 on/15 off Z3/4 8min ski/bike erg/row 1min Rest between ergs
A
45min follow along stretch and breath
Intensity/Hyrox intervals
A
2rds @ Z3/4 4min amrap: 600 run+max. ski 1min rest 4min amrap: 600 run+max. sledpush 150kg 1min rest 4min amrap: 600run+max sledpull 100kg 1min rest 4min amrap: 600 run+ max burpee broadjumps 4min rest btw Rds
Recovery
A
Compliment 1
Ankle hold P1x1, P2x1 Lunge Calf raise ghd supine hold ( both legs) ghd sorensen hold copenhagen tuck plank 2-3 rds 10 reps or 30 sec each
long steady state
A
2-4h hike steep OR 40min amrap: 500 ski 20m plate oh lunge 5/5 windmill 40min run 40 min amrap: 500 bike 5 wallball high target 500 bike 10 rope rows
reflect on last week
A
1️⃣ What were my biggest wins? 2️⃣ What challenges did I overcome? 3️⃣ What gave me energy? What drained me? 4️⃣ What lessons did I learn?
set your weekly goals
B
5️⃣ What are my TOP 3 goals this week? 6️⃣ Why do they matter? 7️⃣ What steps will I take to reach them?
plan your week
C
8️⃣ What fixed appointments do I have? 9️⃣ How will I schedule training, work & recovery? 🔟 What tasks can I delegate or postpone?
mindset & motivation
D
1️⃣1️⃣ What intention do I want to set? (e.g., Focus & Discipline) 1️⃣2️⃣ What mantra or quote will guide me? 1️⃣3️⃣ How will I stay mentally & physically strong?
gratitude & positive energy
E
1️⃣4️⃣ What am I grateful for? 1️⃣5️⃣ What moments am I looking forward to?
BONUS: visualize your perfect week
F
➡️ Describe how your ideal week feels. What moments do you want to create?
