Find your limiter.
Choose repeatable field tests and identify one primary training priority.
Free intermediate HYROX plan
12 weeks.
One clear
priority.
Find your missing link.
Train it with purpose.
Your free 12-week performance plan. Connect running, strength, stations and recovery around the work that matters for you.
Get the free guide38 pages · All 12 training weeks · By Ayda Page
The complete plan. Yours, free.
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The Warrior Lab coaching method
- 01 / TestEstablish your baseline.
- 02 / AnalyzeIdentify your training priority.
- 03 / TrainApply evidence to the plan.
- 04 / RetestMeasure change. Refine the plan.
Train by Science.
Perform with Strategy.
Inside the guide
Structure for your
next training block.
12 weeks of structured training, with session-by-session guidance.
Follow the 12 weeks.
Move from foundation work to race-specific sessions, tapering and retesting.
Connect the qualities.
Bring running, strength reserve and station execution into the same plan.
Practice the skills.
Use technique cues and equipment substitutions that preserve the session’s purpose.
Support the work.
Plan fueling, check recovery and rehearse what you will use on race day.
Review what changes.
Log your results, compare like-for-like retests and choose your next priority.
A look inside
From the missing link
to the weekly work.
Start with what your results tell you. Then use the weekly structure to turn that priority into consistent training.
Two actual pages from your free guide.
Get the complete plan
Choose the priority.
See the week in practice.
Built for the intermediate athlete
Is this your
starting point?
A clear plan works best when it matches the athlete. Start here if these foundations are already in place.
- 4–6 monthsof consistent hybrid training.
- 45–60 minutesof continuous running.
- Safe station movementwith the major HYROX exercises.
- Five main sessionseach week, plus optional recovery and one full rest day.
Still building these foundations? Start with a beginner or base plan before taking on this block.
Created by Ayda Page
Coach-built.
Athlete-focused.
As the founder of Warrior Performance Lab, my approach starts with the athlete’s missing link. Identify it. Train it with purpose. Check what changes.
Build the engine, keep the strength, and practice how those qualities work together.
Ayda Page Founder, Warrior Performance Lab
Before you start
A few useful
answers.
Is this a beginner plan?
No. It is designed for intermediate athletes with 4–6 months of consistent hybrid training, 45–60 minutes of continuous running and safe station movement. Build those foundations first if they are not in place yet.
How many days a week will I train?
The default rhythm has five main sessions, one optional recovery session and one full rest day. Testing, retest and race weeks vary. The guide also explains a four-day adaptation and how readiness affects the session.
What equipment do I need?
A running route, track or treadmill; SkiErg and RowErg; a sled or safe substitute; a wall ball and target; a sandbag; and farmer-carry implements. The guide includes practical substitutions where equipment is limited.
Do I need the Warrior Lab app?
No. The guide is a standalone PDF. The app is an optional next step. Visit the Warrior Lab app page for current features, access options and download links.
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Keep your training
moving forward.
Explore structured HYROX and hybrid training in Warrior Lab. See the app’s current features, access options and download links.
Explore the appYour free guide stands on its own.
Make your next block purposeful