RoxLab Program PRO Track: Training by Samuele Abrami in TrainHeroic

Venkon

Strength & Conditioning, Endurance, Obstacle Course Racing

Coach

Samuele Abrami

Features
6 sessions per week
Must use App app to view and log training
Team Training

$60 / mo

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Built for Competitive Racing

Designed by Aurelio Segala together with HYROX World Championship athlete Samuele Abrami, RoxLab Pro combines coaching logic, long-term structure, and real race experience for athletes aiming higher.

Build More Work Capacity

RoxLab Pro increases weekly running mileage, HYROX-specific conditioning, and total workload to develop the physical capacity needed for high-level racing and sub-60 performances.

Build Race Durability

Higher training frequency and controlled exposure to volume help build a body that can handle intense race demands, recover faster, and stay efficient deep into competition.

Train Like A Hybrid Athlete

Higher training frequency and controlled exposure to volume help build a body that can handle intense race demands, recover faster, and stay efficient deep into competition.

Improve Race Efficiency

The program improves pacing, transitions, station management, and fatigue control so you can move more efficiently through every part of the race.

Features

Programming 6 days per week

6 training days per week, including double-session days with morning cardio and evening strength or conditioning work. Includes 2 run or recovery days

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 6

Run

4 x 1000

Wall Balls

3 x 25

Devil Press

3 x 10

Sled Push

3 x 25

Rest

4 x 2:00

Tuesday

Week 2 Day 1

Run

For Completion

Back Squat

5, 5, 5, 6, 6 @ 75, _ , _ , 72, 72 %

Romanian Deadlift

3 x 6

Sled Push

For Completion

Box Jump

Pallof Press

3 x 1:00

Side Plank

3 x 1:00

Wednesday

Week 2 Day 2

Run

Rowing

Sled Pull

For Completion

Bent Over Row

For Completion

Assault Bike

Thursday

Week 2 Day 3

Run

Bench Press

5, 5, 5, 6, 6 @ 78, 78, 78, 75, 75 %

Pull-Up

Dips

SkiErg

4 x 600

Wall Balls

4 x 25

Sled Pull

4 x 25

Rest

3 x 1:00

Assault Bike

1 x 12:00

Friday

Week 2 Day 4

Recovery

1 x 1

Rowing

@ 10:00, 8:00

SkiErg

10:00, 8:00

Assault Bike

10:00, 8:00

Saturday

Week 2 Day 5

Run

For Completion

SkiErg

Deadlift

4, 4, 4, 5, 5 @ 75, _ , _ , 72, 72 %

Shoulder Press

3 x 6

Seated DB Press

3 x 8

DB Bulgarian Split Squat

3 x 8

DB Hammer Curl

3 x 20

Coach

More from Venkon

Samuele Abrami

FAQs

Is RoxLab Pro for beginners?

No. RoxLab Pro is an advanced HYROX performance program built for athletes with an already solid training base and good recovery capacity.

Should I start directly with RoxLab Pro?

Probably not. Most athletes should spend at least a full season inside RoxLab before moving to the Pro version. The base program is designed to build the aerobic engine, strength, durability, and structure needed to actually benefit from higher volumes

What makes RoxLab Pro different from RoxLab?

RoxLab Pro includes higher running mileage, more HYROX-specific work, structured double-session days, and a greater overall workload aimed at competitive athletes chasing high-level performances.

Do I need to train twice per day?

Some days include double sessions with morning cardio and evening strength or conditioning work. Recovery, sleep, nutrition, and schedule management become an important part of the process.

Is this program only for athletes chasing sub-60?

No, but it is designed for athletes with competitive goals and the willingness to train at a higher level year-round.

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RoxLab Program PRO Track