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.

$47 / mo

Start My 7-Day Free Trial

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.

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.

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

Programming 5 days per week

Each training block is built around a performance theme so you’re always progressing with purpose.

Structure That Works

5 workouts/week (60–75 mins), with a mix of strength, conditioning, running, and recovery—easy to follow, hard to outgrow.

Community-Driven

Everyone follows the same workout each day—so there’s a friendly sense of competition and shared accountability, wherever you train.

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

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

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

Activation Block

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

Bench Supported DB RDL

4 x 10

DB Floor Press

3 x 10

1.5 Goblet Squat

3 x 8

Plank DB Pull Through

3 x 10

Glute Bridge Marches

3 x 10

Band Pull-Apart

3 x 15

Finisher

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

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

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

Strides

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

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

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

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

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

DB Bulgarian Split Squat

4 x 8

Bent Knee Ring Rows

3 x 12

Stability Ball Hamstring Curl

3 x 10

Bird Dog Row

3 x 10

DB Lateral Raises

3 x 12

Banded Deadbug

3 x 10

Finisher

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

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

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

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

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

90/90 Hip Switch Forward Fold - 60sec

Saturday

Athletic Power & Conditioning

Warm-Up

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

Broad Jump Stick Landing Reset

3 x 3

DB Hang Clean to Reverse Lunges

3 x 6

Conditioning Circuit

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

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

Coach

More from LizMayFit

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.

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

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

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.""

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.""

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