[WHAT]

Join us for a TRAIN Moment: Inspired by HYROX training protocol which will improve your conditioning + endurance while strengthening muscles + movement patterns that will help with HYROX events.

[WHen]

12 Weeks running from 8/19 to 11/10

+ 1 taper week leading up to HYROX Chicago on 11/16/24

[WHERE + DETAILS]

+ INSPIRED BY HYROX SESSIONS These can be booked just as you would any other TRAIN Moment session. During the 12 week program these specialized sessions will be held every Tuesday at 6:30P (only at West Loop Chicago) + Thursday at 5:30A (Only at Lincoln Park Chicago + Milwaukee).

We recommend that you hit 1 of these sessions each week - not both.

[Note: all other sessions on those days will be our standard Two-Minute Tuesday or Drop-Set Thursday format.]

+ FREE COMMUNITY TRACK DAY Every Sunday during the 12 Weeks, a TRAIN Moment Coach will lead a interval based track session.

CHICAGO TRACK DAY DETAILS:

Hard start time of 9A at Whitney Young High School. Bring your own towel + water!

MILWAUKEE TRACK DAY DETAILS:

Hard start time of 8A at Hart Park in ‘Tosa. Bring your own towel + water!

Each Sunday we will release the programming from that day on this page so that you can complete it if you are not able to attend.

+ FREE ZONE 2 RUNNING PROTOCOL If you are prepping for Hyrox, we suggest that you do Zone 2 running at least 2x per week. This can be done on your own schedule outdoors [ideally] or on a treadmill.

Zone 2 Running is steady state, low-intensity running at 60-70 percent of your max heart rate. You are simply maintaining a slow, steady effort that you could hold for a long time while having a casual conversation with a friend or singing a song to yourself.

For this part of the program, you will simply begin with 20 minutes of Zone 2 Running 2 times during Week1. Then each week you will increase your running time by 5 minutes culminating with 75 minutes 2 times during Week 12.

+ STRENGTH FOCUSED SESSIONS If you are prepping for Hyrox, we suggest that you complete 2 strength-focused TRAIN Moment Sessions each week.

[Schedule here for Benchmark Monday, Posterior Wednesday, Drop-Set Thursday, Flex Friday or Single-Sided Saturday]

IN TOTAL, THIS PROGRAM INCLUDES A SUGGESTED 6 TRAINING SESSIONS EACH WEEK:

• 1 x Inspired by Hyrox Session

• 1 x Track Day

• 2 x Zone 2 runs [if needed, these can be done the same day that you complete Strength-Focused session]

• 2 x strength-focused TRAIN Moment sessions

• You should aim for 1 complete day of rest each week

STAY TUNED FOR ALL UPDATES & INFO ON TRAIN MOMENT x HYROX HERE! OUR COACHES CAN’T WAIT TO PUSH YOU DURING THIS 12 WEEK PREP FOR THOSE COMPETING IN HYROX OR JUST SHAKE THINGS UP A BIT WITH YOUR TRAIN MOMENT COMMUNITY!