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SE PRO-GRAM

HYBRID RACE WOMEN OPEN

HYBRID RACE WOMEN OPEN

One program built to meet you exactly where you are and move you to where you want to be on race day. Whether you're doing your first HYROX or chasing a serious PB.

PROGRAM LEVEL

1-on-1 tailored coaching costs more than $12,000 over 4 months. This program is $259 total or $23.40 a month installments available

PRICE GOES UP AFTER THE FIRST 100

First 100 PRO-GRAMS include 6 Weeks of HYBRID HQ + Personal Race Analysis — $659 in value, FREE

MONEY BACK GUARANTEE: Follow the full 16 weeks, log every session. If you don't improve by at least 10 minutes on your next race, full refund or I coach you personally.

Six Tiers calibrated specifically for the Women's Open division — from Finish Strong to Sub 60. This is a 16-week periodized training plan built around the exact station loads, running demands, and race targets of your category. Not a generic fitness program. Not a class. A structured, day-by-day build that takes you through base, skill, peak, and taper phases with full pacing guidance, exercise demos, and race-day prep included. Whether you've never raced or you're chasing your next PB, select your tier and start from exactly where you stand right now.

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WHAT MAKES THIS PROGRAM DIFFERENT

This program is built in 4 structured phases: Base, Skill Build, Peak, and Taper. Every session builds on the last. Week 1 does not look like Week 12 — and that's the entire point. Random circuits plateau you in 3 weeks. This program doesn't.

I'm not a HYROX coach. I'm a practitioner of result-based training who dropped from 1:12 to 1:02 in under 3 months using exactly this system. I've coached 50+ athletes through real race transformations. This isn't theory. It's what actually works.

From Finish Strong (first-time racer) to Sub-60 (podium territory) — you choose your tier based on your current race time or fitness level. The quiz on this page tells you exactly which one. Every tier has its own Men's and Women's Open and Pro version.

Full exercise demo library. Colour-coded supersets. Heart rate zone guide. Race-day pacing strategy. Warm-up and cool-down protocols. Substitutions for every exercise. Nutrition guide. Everything you need is in one PDF. No app subscription required.

The Program

A complete 16-week, day-by-day, periodized training plan built for your exact tier and goal. Every session is laid out with colour-coded supersets, sets, reps, and progressions. Open it and know exactly what to do. No guessing. No wasted sessions.

The EXERCISE Demo Library

Click-to-watch video demonstrations for every single exercise in the program. Before every movement you're unfamiliar with — watch the demo, learn the form, execute it right. Form is not optional. Especially in the base phase.

RACE Performance Guides

Includes Race-Day Pacing Strategy, and Warm-Up/Cool-Down protocols. These are the tools that separate athletes who finish races from athletes who race them.
PROGRAM OVERVIEW

The 4 Phases

Follow this structured progression to maximize your results

1

BASE

Weeks 1-4

Build aerobic foundation. Stabilize joints. Prevent injury. The phase most people skip — and why they plateau.

2

SKILL BUILD

Weeks 5-10

Strength and running combine. Station technique. Compromised-leg running — training to run fast when legs are already loaded.

3

PEAK

Weeks 11-14

Intensity goes up. Output goes up. The foundation is built — now sharpen it.

4

TAPER

Week 15-16

Back off volume. Let the body freshen. Arrive at race day sharp.

1

BASE

Weeks 1-4

Build aerobic foundation. Stabilize joints. Prevent injury. The phase most people skip — and why they plateau.

2

SKILL BUILD

Weeks 5-10

Strength and running combine. Station technique. Compromised-leg running — training to run fast when legs are already loaded.

3

PEAK

Weeks 11-14

Intensity goes up. Output goes up. The foundation is built — now sharpen it.

4

TAPER

Week 15-16

Back off volume. Let the body freshen. Arrive at race day sharp.

WHAT YOU WILL NEED

This program is built around HYROX-specific equipment.

For the Sub-75 tier and above especially, access to race-day equipment is essential to train the exact movements you'll face on race day.

Substitutions are provided for every exercise — so if your gym doesn't have a SkiErg or sled, alternatives are built into the program. You can run this with any well-equipped commercial gym.

  • Sled + Weight plates
  • Rower / SkiErg
  • Kettlebells + Dumbbells + Barbell

Not sure which program is right for your next race?

Take the Program Quiz

FAQ

What tier should I choose?

Take the 2-minute quiz at the top of this page. It'll tell you exactly which tier to start at based on your current fitness, running ability, and race history. If you've never raced, start with Finish Strong.

I've never done a HYROX. Is this right for me?

Yes. The Finish Strong tier is built specifically for someone just starting out. Eilleen couldn't run 10 minutes when she started. She completed HYROX Doubles. The program meets you where you are. Take the quiz to see which best fits your fitness level

What equipment do I need?

A sled, SkiErg, rower, kettlebells, and free weights cover the full program. Any well-equipped commercial gym will work.

How many days per week do I train?

Beginners and starting tiers train 3–4 days per week. Advanced tiers can build to 8–11 sessions per week. Session length ranges from 30 minutes to 1.5 hours depending on the phase and tier.

Is this for men and women?

Yes. There are separate Men's and Women's versions for both Open and Pro divisions across all 4-6 tiers.

What happens after I buy?

You get instant digital access to your program PDF. You'll also receive an onboarding video walking you through exactly how to read the program, set up your training week, and use every tool included. Read it before your first session.

What's the guarantee?

Follow the program completely, log every session, complete the full 16 weeks — and if you're unhappy and don't improve your race time by at least 10 minutes from your previous result, you get a full refund. Or I personally coach you until you hit that goal. Zero risk.

Can I run this program more than once?

Yes. The phases can be re-run and the program scales with you. Many athletes complete it once and immediately reload it for their next race cycle.

TRANSFORMATIONS

When we started, I was recovering from an ankle injury and had a goal to lose weight and burn fat. Seb worked with me and my ankle has recovered, I have also built strength and stability through my whole body.
FRASER
Lost 41lbs.
Results may vary. Individual results are not guaranteed and may depend on diet and exercise.
I absolutely love training with Seb. I was at my heaviest weight and had my lowest self-confidence. I honestly do not think I could have done it on my own. I honestly can say, he is one of the best people I know and I am forever grateful for him! Love you Seb!
LARISSA
Lost 79lbs.
Results may vary. Individual results are not guaranteed and may depend on diet and exercise.
If you are serious about making a life transformation. This is your guy! Seb has helped me meet everyone of my goals with weight loss, strength training and increasing my cardio endurance. You will find no other personal trainer who works this hard for YOU! I cannot thank him enough for what he has done for me.
RYAN
Lost 73lbs.
Results may vary. Individual results are not guaranteed and may depend on diet and exercise.