How the
Team trains.
One program. One week. Everyone on it together.
Pick 1, 2 or 3 sessions a day and join on any day.
Polarised. Most of it easy, on purpose.
Most of the week is genuinely easy so the hard days can be genuinely hard. The shape of the week is the training effect, not the weekly total. A week of grey, middling effort looks productive and produces very little.
So every day has a job, a colour and a ceiling. Quality days go hard. Work capacity days build volume on the race patterns and never touch threshold. Recovery days are deliberately easy so the quality days can be quality. That is the whole method, and everything else on this page is how it is applied.
What the colours mean.
Every session belongs to exactly one, and the ceiling on each is a hard rule, not a suggestion. Zones are a percentage of your own max heart rate, so the same session is yours, not a stranger's.
Threshold and race preparation.
The sessions that move a race time. Threshold running first, then race pace, then station work on legs that are already gone, because that is where it happens on race day. Strength lives here too, priming before the lift.
Ceiling Z5, and we rarely go there
Where Monday, Wednesday, Saturday
Saturday is the key session of every week
Volume on the race patterns.
Muscular endurance and the specific HYROX movement patterns, done for volume so your body learns to hold them. Sleds, carries, lunges, stairs, the ergs. Under threshold the whole way, so at the same time it builds the aerobic base the quality days draw on, without stealing from them.
Ceiling Z3. It never touches threshold
Where Tuesday, Thursday
Deliberately easy.
Blood flow, movement, mobility, the patterns that build durability. Held at 60% of max, Z2 at the very most. If it feels like training you have missed the point. Recovery days are what make the quality days possible.
Ceiling Z2, 70%
Where Friday and Sunday, bracketing Saturday on purpose
Get good at the thing.
Every quality session ends with the race in it. Sled push and pull at race weight. Wall balls at race weight. Sandbag lunges, burpee broad jumps, farmers carry. All of it on tired legs, because on race day none of it happens fresh.
Threshold running comes first, every time, because running is the biggest lever in a HYROX result. Strength is in the program and it matters, but it serves the race. It does not replace the engine.
Everything is time based. The clock is the prescription and the distance you cover is the output. Eight minutes of wall balls, target 120. That is how the gap between you and the person next to you becomes a number instead of a feeling.
Pick what fits your life. Then do it.
Every day has a priority. You choose how many sessions a day you commit to, and you can change it any time. Most sessions are 45 to 75 minutes, Saturday’s key session runs longer.
1 · Core. Your priority session for the day. The one that moves your training most. On quality days that is threshold.
2 · Core + Build. Adds a session that builds on the day’s quality, the energy system or the strength work.
3 · Core + Build + Extra. Adds more time on the system or on specific movements.
The leaderboard ranks consistency, not volume. Do what you committed to and you can top it, whether that is one session a day or three.
The week is shared. Join on any day.
There is no start date and no waiting for the next intake. The whole Team is on the same week on the same day, whoever joined when. Join on a Tuesday and you do Tuesday, with everyone else.
Blocks are three weeks of the identical week, then it steps up. You beat last week's number on the same session, which is only possible because the session does not change. Three weeks is long enough to see it move.
Your first two weeks run one step easier, on purpose. It lifts on its own.
Same week, three times.
Learn the sessions. Set your numbers. Nothing changes but you.
Volume and density.
Four rounds become five. Four minute reps become five. New load, not new movements.
Then it rolls.
The program does not end. It steps back to block one, and you are fitter than the first time you did it.
Your taper is built in.
Add your race in your profile with a date. Ten days out, your calendar switches to a taper written for it: the shape of the week stays, the volume drops, the intensity stays sharp. The day after the race you are back on the Team week with everyone else.
No separate plan, no extra cost. It is part of being on the program.
Recovery is coached, not left to chance.
Every morning, a thirty second check-in. HRV and resting heart rate off your watch if you wear one, or a one to ten on how you feel if you do not. It becomes a readiness score, and the program reads it.
When readiness drops, the week moves. A quality session slides to a day you can do it justice and an easy day takes its place. You do not grind a threshold session into a body that cannot absorb it.
It shows up as your HPP score, out of ten, every day. One number for how recovered you are, built from the check-in and what you have been doing. It sits in the app against your training volume, week against week and block against block, so you can see whether a block is landing or wearing you down. Volume going up while the score holds is a block that worked.
Recovery days are held at Z1 to Z2 and the app tells you if you drifted. And missed sessions stay missed. They are never doubled up, never made up. The system works across weeks, not inside one, so no single week has to be perfect.
When you are not building for a race, you should not be doing race prep.
Two side tracks, eight weeks each, on the same account. Strength Base when the engine is there and the lifts are not. Run Build when running is the limiter. Start on a Monday, come back to the Team week when it ends. The feed and the leaderboard know you are on a track, so nobody is comparing a squat block to a simulation.
Included when it lands.
It is how you prove progress. Not by memory, by numbers.
Every session asks for the numbers that matter for that movement. Pace and heart rate on a run. Watts on the bike. Pace per 500 on the ski and the row. Distance and load on a sled. Reps on the wall balls. And an RPE and a sentence on how it felt, every time.
Photograph your watch or the erg screen after the session and the numbers fill themselves in. Thirty seconds. Then your session lands in the Team feed and on the leaderboard, the same session, everyone's number, this week.
Your weekly hours and time in each zone sit in the app, week against week. If your volume is climbing and your session quality is dropping, you have your answer.
Jackson Harding.
HYROX Sydney, Pro Solo. Three years. Ten minutes. 48 seconds to go.
Ten years in the fitness industry. Coaching on the gym floor first, earning my stripes the slow way, then fully online. I host the Train Hybrid podcast, 120,000 downloads and counting, on exactly this: how to train for hybrid racing properly.
My first HYROX was 1:10. I train on the same weeks the Team does and log the same numbers. Earning my stripes like everyone else.
One to one is capped, because that is the number I can coach properly. The Team is the same method, written for everyone at once, at a price that lets more people train this way.
You get a note from me to the whole Team every Monday, and I read the reflections every Friday. It is one program, but it is not unattended.
Earn your stripes.
The full program, today's session every morning, the logger, the readiness check, the Team feed and leaderboard, the Monday note, and your race taper. All of it.
You will know by week 3 if it is working.