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LIFESTYLE
Not sure if Hyrox or Hyrox V2? Sign up now and our coaches can help you choose inside.
HYROX Program Details
LIFESTYLE — strength that fits your life. Two efficient sessions a week. Maximum results, minimal time. The perfect blend of strength, power, and muscle, without the long hours. Designed as your minimum effective dose for busy schedules: parents, professionals, students, anyone who wants quality training that doesn’t take over life or balances better with cardio or running goals. Strong, capable and still living your life.
I'm ready
- Balances multiple priorities including work, family, and other activities
- Wants effective strength training without sacrificing endurance goals
- Needs a program that adapts to a variable, busy schedule
- 2 full-body sessions per week with 'bang for your buck' exercise selection
- Strategic focus full body training including plyometric training for running, muscle and bone support
- 45-60 minute sessions designed for maximum efficiency
- Fresh workout designs every 4-5 weeks to maintain engagement
- Targeted testing periods to ensure appropriate loading and track progress
- Smart exercise selection that hits all major movement patterns despite reduced frequency
- Pair with any run plan or in-app cardio at no additional cost
- Exceptional compatibility with most running plans due to reduced lifting volume
- Pairs perfectly with:
- 1-2 mile/week
- 5K-13.1 programs when not specifically race training
- Base Build programs
- All cardio programs and options
- Perfect for maintaining strength during higher volume running phases outside of race training, please join RACE for lifting while race training
HYROX V2
Program Details
Built for experienced HYROX athletes seeking higher volume and sharper race-day readiness. Includes structured strength, hyrox-specific conditioning, and targeted run training. More than 12 weeks out? Begin with LIFESTYLE or PERFORM and pair with running and cross-training.
I'm ready- Is ready to PR their next Hyrox solo or doubles race
- Has experience in Hyrox racing
- 2 full-body strength sessions
- 3 run sessions, including speed work
- Zone 2 bike for aerobic development
- Optional brick session and cross-training or additional run
- Hyrox-specific conditioning to build your engine and be race day ready
- First 4 weeks: Build a strong strength and conditioning foundation
- Weeks 5-8: Continue strength development while increasing aerobic capacity
- Weeks 9-12: Peak performance and taper for optimal race readiness
- HYROX is a standalone program that does not require additional training components
- No need to add separate running programs—all necessary run training is included
- Complete event preparation in one comprehensive training package
- Coach support available for race strategy and competition preparation
Equipment Needed
We keep equipment minimal and include movement swaps right in your program, so you can train with whatever you have.
No barbell? Use dumbbells, machines, or a Smith machine. At home or in the gym, you’re fully covered.
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
a way to do cardio
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
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LIFESTYLE
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Learn about
LIFESTYLE
LIFESTYLE — Strength That Fits a Busy Life. Two 45–60 min sessions per week. Full-body. Real results. We focus on the big lifts so you get complete development without endless gym time. Perfect for busy professionals, parents, and anyone with a full plate trying to balance lifting and running or cardio. Pairs well with running plans inside and keeps plenty of energy for… everything else. Quality training. Minimal time, maximum life.
A peek inside
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LIFESTYLE
FAQs
LIFESTYLE can be thought of as "PERFORM LITE" - it maintains the core philosophy of developing strength, power, and muscle but condenses it into two workouts per week instead of three. LIFESTYLE eliminates the upper-body-only day from PERFORM and redistributes some of that work across the two full-body sessions.
Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training set-up. We use a mix of barbell, dumbbell, kettlebell, bands or cables, and bodyweight-based training.
Please note within every TLM workout: you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
LIFESTYLE pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans for those with a running history.
- 1 or 2 mile for time programs.
- Base build running programs.
- On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
- SUMMIT hiking program.
Yes! LIFESTYLE is intentionally designed to deliver maximum results with minimal time investment. By focusing on full-body workouts with compound movements that target multiple muscle groups, you can make significant strength and physique improvements with just two 45-60 minute sessions per week.
LIFESTYLE is best suited for those with at least 3-6 months of barbell experience. If you're newer to lifting, we recommend starting with FOUNDATIONS to build proper form and technique before progressing to LIFESTYLE.
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