Cowbell Endurance Online Hyrox Program
HYROX GROUP TRAINING PROGRAM
6 Days a Week.Built for athletes who are serious about HYROX—— and willing to do the work to prove it.
This is a structured, coach-programmed training system built around six foundational movement patterns and a rotating block emphasis that develops every energy system HYROX demands. Aerobic base. Threshold capacity. Race-pace intensity. All of it, in a format you can enter today and get full value from immediately.
Open enrollment. Rolling start. No waiting.
THE PROGRAM
Three blocks. Three emphases. One continuous cycle.
Block A: Aerobic: Zone 2 dominance, strength volume, technique-led simulation
Block B: Threshold: Lactate threshold, progressive overload, fatigue management
Block C: Intensity: VO2 max peak, heavy strength, race-pace multi-station simulation
Blocks rotate A → B → C → A → B → C continuously across 54 weeks and nine total blocks. Every block is self-contained, enter at any point in the cycle, and you're not behind. You're exactly where you need to be.
YOUR WEEK
Six training days. One recovery day. Every session is 60 minutes. Sunday is 20–30 minutes, or full rest if needed. The program fits into real life without dismantling it.
HOW IT'S BUILT
Strength is self-selected. In Week 1 of every block, you establish your working weights and record them. You add load when the current weight feels fully controlled, not on a fixed schedule, but when you've earned it.
Running is self-scaling. Every prescription is a time-based range. Start at the low end in Week 1 of every block and build toward the high end across Weeks 2–5. The range exists so the work meets you at your current fitness level, not the other way around.
Week 6 of every block is a Recovery Week. Volume drops 40%. Intensity stays. Finishers are removed. You recover on purpose, so the next block hits harder.
Completing the cycle isn't starting over. When you return to Block A after Block C, you are not repeating the program. You are training the same patterns at a higher baseline. That's the whole point.
PICK YOUR TIER
Every strength session and Saturday race simulation comes in two versions. Choose what matches your setup; both are waiting inside each session on your calendar.
Foundation — Standard gym equipment. No sled or ski erg required. Full program, full results.
Pursuit — Full HYROX equipment access. Sled, ski erg, and every implement the sport demands.
All running sessions use a single range-based prescription. The tier split applies only to strength days and race simulation.
HOW TO JOIN
Setup takes less than ten minutes.
Step 1 — Secure Your SpotSign Up Here! Your program is delivered through TrainingPeaks, the platform serious hybrid athletes trust. When you sign up, you'll create your account, and your training calendar will go live.
Step 2 — Get Assigned Once you're in, I assign the program directly to your calendar. You'll see your first sessions within 24 hours. If anything's off, reach out, I'll sort it immediately.
Step 3 — Pick Your Tier Foundation or Pursuit. You'll see both versions inside every session on your calendar. No guesswork, no confusion. Choose what fits your gym and get to work.
Step 4 — Jump In. You join the active block. You get full value from session one. No ramp-up. No catching up. Just 60 minutes of work that's ready for you the moment you are.
Got Questions Before You Commit? Join the Facebook Group [HERE]. That's where setup questions get answered fast, and the training community lives.
Everything else you need will be in your TrainingPeaks calendar the moment you're in.
Show up. Do the work. Race Better.
Let's go. — Josh G.
Go to this link: SIGN UP LINK!
Join the Facebook Group: Here!
