Get fitter & race faster -- without letting age catch up on you.

We all know recovery becomes more important as you get older. You simply can’t recover like your 15-years-younger self. So how do you adjust? Do you train more frequently with lower session load, or reduce frequency and push longer, heavier sessions instead?

We designed an 11-week training study to answer exactly that. The key finding: as long as total training load is well managed, training 3× vs 6× per week leads to equal gains in fitness.

Watch the deep-dive video here for full details on the study: https://youtu.be/4_n6m9AODQY

That’s why we designed this training plan to optimize both logistics and performance. We believe training 3× per week, with longer sessions, provides the optimal balance between training hard and recovering well!

What to Expect from the training

✅ 3 Purpose-Driven Training Days per Week

• 1x Strength-specific
• 1x Conditioning (aerobic work: running & ergometers)
• 1x mixed modalities using functional movements

✅ 12-Week Block Periodization (4+4+4) – Each block progresses through three distinct 4-week mesocycles

✅ Two Peak Phases Per Year – One peak in the late summer (Aug – Sep) and one nearing the end of 2026 (Dec)

✅ Scalable Options – Adjusted variations where needed

✅ Coach Access via Discord – Ask questions, get support, and connect with other like-minded athletes

✅ Live Q/As on Youtube with founder Gommaar D'Hulst

Each 12-week training block consists of:

Weeks 1–4: Linear build up in strength & conditioning – Low intensity

Build the foundation: High-volume (high reps) resistance training focused on hypertrophy & structural balance. In parallel, linear build up in running volume in combination with low intensity ergometer (ski, row) work.

Weeks 5–8: Top-end strength & high-volume conditioning

Build the base to race hard: Lower-volume, high-load resistance training to build capacity at the stations. In combination with higher volume running and conditioning using ergometers and functional movements.

Weeks 9–12: Race-prep

Express what you have built. Race-specific simulations, resistance training focused on station-specific movements & high-intensity running.

Gym Access Required:

Access to standard gym equipment is required to fully benefit from the program. You will be in the gym 2x per week.

Why Athletes Choose HYROX 3x

At WOD-Science, we have spent years studying training load and adaptation in the unique context of high-intensity functional fitness & HYROX. We test our concepts in the field through real-world research projects such as the Zone 2 Study, HYBRID 1.0, HYBRID 2.0, and MASTERS 1.0. Over time, we have built a strong foundation of data and knowledge, which we implement meticulously in our programs.

Our approach combines the science of training with the art of programming.

Athletes initially choose our programs out of curiosity -- wanting to see what a more data-driven approach can do for their training. They stay because they see real progress and break through performance plateaus.

Train with intent. Improve with data… and DO NOT let age catch up on you!