Everyday Hyrox Athlete

LizMayFit

Functional Fitness
Coach
Lizzie

**Use code FOUNDER20 for founding member discount (20% off FOR LIFE!) ** Only valid until July 20

Everyday Hyrox Athlete is your go-to hybrid training program for the season between the Hyrox races.

You’ll build strength, improve running, develop hybrid conditioning, and feel athletic again—without needing sleds, fancy equipment, or race-day pressure.

This rolling subscription program gives you a proven plan to reset, rebuild, and keep progressing like a true athlete.

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Strength That Transfers
Build real-world strength where it counts—especially in your glutes, core, and posture—to support better movement, power, and durability in sport and life.
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Run Better, Not Just More
Improve your running mechanics, cadence, and control with drills, prep work, and Zone 2 intervals that actually make you more efficient—not just tired.
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Functional Conditioning That Lasts
Train like an athlete with full-body conditioning that blends intensity with intention—so you get fitter without burning out.
Features
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Programming 5 days per week
Each training block is built around a performance theme so you’re always progressing with purpose.
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Structure That Works
5 workouts/week (60–75 mins), with a mix of strength, conditioning, running, and recovery—easy to follow, hard to outgrow.
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Community-Driven
Everyone follows the same workout each day—so there’s a friendly sense of competition and shared accountability, wherever you train.
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Track Your Progress
Log workouts, follow benchmarks, and monitor weekly wins inside the TrainHeroic app to see your gains over time.
Equipment
Required
Dumbbells or Kettlebells // Pull-up Bar // Rower, Bike or SkiErg // Outside Running or Treadmill // Bench // Deadball or Wall Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Full Body Strength A (Glutes & Core)

Warm-Up

A

30s Glute Bridge 30s Glute March 2 Rounds: Banded Deadbug x 8/side Inchworm to Push-Up x 5

Activation Block

B

2 rounds (for quality): 3 Broad Jumps (1sec stick, continuous 3 reps, 60% max distance) 3 Explosive Glute Bridges (starting feet off floor, then fast up) 5 PVC Good Mornings (or banded if no bar) Rest as needed

C

Bench Supported DB RDL

4 x 10

D1

DB Floor Press

3 x 10

D2

1.5 Goblet Squat

3 x 8

E1

Plank DB Pull Through

3 x 10

E2

Glute Bridge Marches

3 x 10

E3

Band Pull-Apart

3 x 15

Finisher

F

10 min EMOM (Every Minute On the Minute) 5 rounds of: Min 1: 10-12 V-Ups* Min 2: 30-40s Side Plank (switch each round) *Regression to Bent Knee V-Ups if needed

Cool-Down

G

Couch Stretch x 30s/side Single Leg Hamstring Stretch x 30s/side Box Breathing x 3 rounds (4s in/4s hold/4s out)

Wednesday
Aerobic Base & Running Mechanics

Warm-Up

A

2 rounds: Toy Soldiers x 10 High Knees x 20 A-Skips x 10/leg Pogo Hops x 20s

Strides

B

3x 50m @ Building from 50% to 80% effort Rest 100m walk Strides = Short bursts of fast running, typically at 80-90% of maximum speed, often performed after an easy run or before a workout to improve running form, coordination, and speed. They are not full-out sprints, but rather controlled accelerations, emphasizing proper technique and a longer stride length

Zone 2 Cardio

C

Choose ONE: Rower, SkiErg, Bike, or Run 30 minutes Maintain Zone 2 output RPE: 5–6 HR: ~65–75% max (use HR monitor or 220-age formula) Nasal breathing, sustainable effort Coaching Cues: Today is about building a calm engine. Stay nasal-only if possible, and keep RPE under control. Use this as your benchmark for future weeks. TARGETS: Rower Beginner: 5800–6200m Intermediate: 6200–6600m Advanced: 6600m+ SkiErg Beg: 5000–5400m Int: 5400–5800m Adv: 5800m+ Bike Beg: 200–220 cal Int: 220–240 cal Adv: 240+ cal Treadmill/Run Beg: 4.5–5.0 km Int: 5.0–5.5 km Adv: 5.5+ km

Cool-Down

D

2-5min Walking or slow pedal on machine Calf Stretch x 30s/side Couch Stretch x 30s/side Box Breathing with Legs Up Wall x 2min (4 inhale, 4 hold, 4 exhale, 4 hold)

Thursday
Full Body Strength B (Unilateral & Pull)

Warm-Up

A

Repeat for 6 minutes (for quality): Band Pull-Aparts x 20 Cossack Squats x 10/side Glute Bridge Hold x 30s Plank Shoulder Taps x 20

Activation Block

B

2 rounds: Lateral Band Walks x10m/direction Eccentric Ring Rows (3s down) x3

C

DB Bulgarian Split Squat

4 x 8

D1

Bent Knee Ring Rows

3 x 12

D2

Stability Ball Hamstring Curl

3 x 10

E1

Bird Dog Row

3 x 10

E2

DB Lateral Raises

3 x 12

E3

Banded Deadbug

3 x 10

Finisher

F

10 min EMOM Min 1: 30s DB Farmer Hold (heavy) Min 2: 30s Hollow Hold* *Regress by bending knees and bringing arms by your side

Cool-Down

G

Half Kneeling Hip Flexor Stretch x 1 min/side Pigeon Pose x 1 min/side Prone Shoulder CARs x 10

Friday
Mobility & Zone 2 Running Intervals

Mobility Flow

A

2 Rounds: Spiderman Lunge + Thoracic Rotation x 3/side Cossack Squat Hold x 30s/side Quadruped T-Spine Rotations x 5/side

Z2 Running Intervals

B

5 x 5:00 Run intervals 1:00 walking or easy jog recovery Interval 1 – “Nasal Only” Breathe only through your nose for the full 5:00. Stay in Zone 2 (60–70% HRmax). Interval 2 – “Breathing Ladder” 20s nasal → 20s nose-mouth → 20s normal Repeat for full 5 min interval Interval 3 – “Broken Tempo” Run at the top of Zone 2 / low Zone 3 Every 90s, insert a 10-sec pick-up (faster pace) without hitting threshold. Interval 4 – “Low Heart Rate Cap” Try to stay below 140–145 bpm (or 135–140 if advanced) Nasal breathing only Interval 5 – “Nasal Entry / Open Exit” 0:00–2:30 → nasal-only breathing 2:30–5:00 → shift to normal breathing and increase pace to low Z3

Core Stability Block

C

2 Rounds: Side Plank + Clamshell x 10/side Wall Deadbug Hold x 30s Bird Dog x 10/side Standing Pallof Press x 10/side Rest as needed between exercises and rounds

Cool-Down

D

90/90 Hip Switch Forward Fold - 60sec

Saturday
Athletic Power & Conditioning

Warm-Up

A

2 Rounds (for quality): Jumping Jacks x 20 Cossack Squats x 10/side Light KB Swings x 10 Rest as needed between exercises and rounds 2 rounds: Deadball Overhead Slams x 10 Air Squat x 10

B

Broad Jump Stick Landing Reset

3 x 3

C

DB Hang Clean to Reverse Lunges

3 x 6

Conditioning Circuit

D

15min AMRAP (As Many Rounds As Possible) 300m on your machine (row/ski/bike) 15 Wall Balls or DB Thrusters 10 Push-Ups 15 Russian Twists (weighted optional) COMMUNITY TARGETS: 3+ Rounds = Solid 4+ Rounds = Strong 5+ Rounds = Savage

Cool-Down

E

5-10 min Light cardio flush (walk or spin) Kneeling Quad + Hip Flexor Stretch - 30s/side Glutes & Hamstrings Foam Roller - 1min

Coach
coach-avatar Lizzie

Certified Hyrox coach, hybrid athlete, and creator of the 12-Week Race Pace Hyrox Program that’s helped 100+ people race smarter and perform better. I built this program for the athletes in limbo: not racing right now, but still training with purpose. I know what it takes to build a body that performs and feels good doing it.

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Ready to train like an athlete all year long?

Join Everyday Hyrox and start your strongest season yet—without the burnout.

Start My 7-Day Free Trial
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FAQs
Do I need to be training for a Hyrox race to join?
Nope! This program is designed specifically for the off-season or for athletes who want the benefits of Hyrox-style training without prepping for a race.
What if I don’t have access to a sled or SkiErg?
No problem—this program avoids sled work entirely and lets you choose your preferred machine (row, bike, or SkiErg) at the start of each phase.
Can I follow this alongside other training or running?
Yes. The volume is manageable and smartly programmed. Many athletes use this alongside fitness classes, personal training or other sports.
Is this beginner-friendly?
You should have some experience with basic lifts and conditioning, but every workout includes scaling options. You’ll be guided step-by-step through each week.
How long are the workouts?
Each session lasts between 60–75 minutes, including warm-up, strength/conditioning, and cooldown.
How do I access the program?
You’ll access the program through the TrainHeroic app, where you can track your progress, see movement demos, and stay accountable.
Is there a free trial?
Yes! You’ll get a 7-day free trial to explore the program before committing.
Can I follow this program to prep for a Hyrox race?
This program isn’t designed as direct race prep—but it’s the perfect off-season builder. If you're preparing for a race, check out my 12-Week Hyrox Race Pace program instead.
The Proof
verified-athlete-avatar Sarah M

Hyrox Doubles Finisher

Verified Athlete

""This was exactly what I needed between races. I loved the structure, the glute work was 🔥, and I actually saw my running get smoother without even focusing on speed. I feel stronger and more athletic than ever.""

verified-athlete-avatar Jared L

Solo Hyrox Finisher

Verified Athlete

""Honestly, I’ve done a lot of random Hyrox-style workouts, but this was the first time it felt like a program. The mix of strength, running, and conditioning just made sense.""

verified-athlete-avatar Emily R

First-Time Hyrox Athlete

Verified Athlete

""I wasn’t sure what to do after my first race, but this gave me purpose again. The progressions kept things interesting and I didn’t feel beat up all the time. I’m actually excited to train now.""

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Everyday Hyrox Athlete
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Everyday Hyrox Athlete
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Everyday Hyrox Athlete
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Everyday Hyrox Athlete