The eight week program
Three tracks, one rule: sessions get logged or they did not happen. Pick the track that matches the thing you are training for. Free.
Your training desk
Keep your coach or workout app. Put the session on your calendar here, then check it off. Set-by-set logging is optional. There is no Garmin or Strava connection.
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Today
Check food and protein · Record a sweat measurement · Review race splits
Schedule and logbook
Completed sessions stay unchanged. Repeat or reduce creates a new session; reschedule changes only a planned session.
Your optional shelf
No products are selected for you. Choose only what you already use. Amounts are label servings you enter, not recommended doses. Estimates never count as logged use or orders. Check labels for overlapping ingredients; no stack is generated.
Legacy records and export
Older tools keep their original records. Archive first to preserve exact source JSON. Then preview conversion of logged training days and recorded lift sets. Dates, loads, repetitions and units are retained; missing duration stays unknown. Old Mission Planner plans, She Lifts configuration and cycle, sweat and food records stay in the archive and are not turned into invented sessions. Conflicts never overwrite completed history. Guest records are never uploaded automatically.
Erase this training desk
Erase the saved desk, completed sessions, shelf and copied archives for this account or guest workspace. This cannot be undone. It does not erase separate records in the older tools or another account's browser drafts. Download first if you want a copy.
Finish a whole phase in the Strength or Conditioning track and its pin is yours. Your log and your pins stay in this browser.
Weeks 1 and 2 / Foundation
- Session A: Goblet squat 3x8Incline push-up 3x8, one arm row 3x10, suitcase carry 4x30s
- Session B: Romanian deadlift 3x8Half kneeling press 3x8, step-up 3x8 each side
- Session C: Review and retestDead hang for time, plank 3x30s, easy 20 minute walk
Weeks 3 to 5 / Load
- Same patterns, heavierAdd load when all listed sets feel controlled
- Carries get longer4x45s, then 4x60s
- One optional easy aerobic day30 minutes, talk test pace
Weeks 6 to 8 / Prove it
- Top sets at RPE 8Two working sets, clean reps only
- Week 8 is a retest weekCompare to week 1. That is the scoreboard.
- Deload built inHalf volume on the final three days
Weeks 1 and 2 / Base
- Three aerobic sessionsRun, bike or row. 25 to 35 minutes at talk test pace
- One session includes strides6x15s relaxed fast, full recovery
Weeks 3 to 5 / Build
- One interval day5x2 minutes brisk, 2 minutes easy
- One longer dayBuild to 50 minutes easy
- One recovery dayGenuinely easy. Ego stays home.
Weeks 6 to 8 / Sharpen
- Intervals get honest4x4 minutes at comfortably hard
- Week 8 time trial20 minutes, best steady effort, logged
Structure
- Two strength daysSessions A and B from the Strength track
- Two shorter aerobic days25 to 35 minutes, one with strides or intervals
Who this is for
- Hyrox curiousThe race is half running, half work. So is this track.
- People who refuse to chooseCorrect instinct, slower progress in each lane. Worth it.
Rules of the house
- Hard days hard, easy days easyNo gray zone grinding
- Protein and sleep are part of the programNot accessories to it
Supplies for this program
Workhorse Whey, Payload Creatine, Splashdown Hydration. That covers most people. The stacks page explains who needs what and who needs nothing.