RoxLab Program by Venkon
Venkon
Functional Fitness, Functional Training, Endurance, Strength & Conditioning, Obstacle Course RacingRoxLab – Hybrid Performance Program Train Year-Round for Hybrid Performance. Most HYROX programs are built around short-term race prep. They focus on the event itself, but neglect what actually builds a strong, durable, and competitive athlete over time.
RoxLab exists to fix that.
RoxLab is a long-term hybrid performance program designed for athletes who want to truly improve their HYROX performance, not just survive their next race. It follows the same logic used in real athletic development: build the base first, then specialize.
What RoxLab is RoxLab is a year-round, rolling program structured around different training phases:
- GPP phases, focused on aerobic base, strength, movement quality, and durability
- Specific preparation blocks, where HYROX demands are progressively layered in
- Planned transitions between phases to ensure continuity and long-term adaptation This means you won’t always be training “like race day” — and that’s intentional.
How RoxLab works Training blends:
- Strength work to support power output and resilience
- Aerobic development and engine building
- Hybrid conditioning specific to HYROX demands
- Technical work on stations, pacing, and efficiency Volume, intensity, and specificity change across the year based on the phase, ensuring sustainable progress instead of constant fatigue.
Who RoxLab is for RoxLab is built for:
- Athletes who want to improve performance, not just complete a race
- HYROX competitors tired of random or overly aggressive programming
- People willing to commit to a long-term process
Who RoxLab is NOT for RoxLab is not for you if:
- You’re only looking for a short-term race prep plan
- You want every session to feel like a competition workout
- You’re chasing quick results instead of lasting improvement
What makes RoxLab different RoxLab is designed and supervised by Aurelio Segala, Head Coach of Venkon, together with Samuele Abrami, HYROX World Championship athlete. The program combines coaching logic, training science, and real race experience.
What you get
- Ongoing programming inside TrainHeroic
- Clear intent for each training phase
- A structure that evolves across the year If you’re ready to stop jumping from program to program and start training like a real hybrid athlete, RoxLab is your system.
A
Leg Press
B
DB Romanian Deadlift
3 x 10
C
Sled Push
3 x 12.5
D
Assault Bike
A
Back Squat
4 x 6 @ 72.5 %
B
Romanian Deadlift
4 x 8
C
DB Walking Lunge
3 x 20
D1
Plank
3 x 0:50
D2
Sit-up
3 x 15
E
Run
@ 25:00
A
Run
A
Bench Press
4 x 6 @ 75 %
B
Lat Machine Pulldown
4 x 10
C
Incline DB Bench Press
3 x 10
D1
Assault Bike
D2
SkiErg
A
Rest
1 x 60:00
A
Deadlift
4 x 5 @ 75 %
B
Shoulder Press
4 x 6
C
DB Bulgarian Split Squat
4 x 8
D
Farmer Carry
4 x 40
E
Rowing
@ 20:00
Aurelio Segala
Aurelio Segala is the Head Coach of Venkon with years of experience in strength and functional training. His coaching is based on training science, structured programming, and simple, proven methods. He focuses on progressive overload, movement quality, and long-term results. No shortcuts, no guesswork — just serious training.
Samuele Abrami
Samuele Abrami is a competitive HYROX athlete and 2025 World Championship competitor, ranking among the top athletes worldwide. Known for his relentless work ethic and technical precision, he is one of the minds behind RoxLab programming, bringing real race experience, discipline, and a no-excuses mindset to the training process.
RoxLab is built for athletes who want long-term performance, not short-term hype. If you’re ready to train with structure, intent, and consistency, start your trial and commit to the process.
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RoxLab Program by Venkon
RoxLab Program by Venkon
RoxLab Program by Venkon
