FOR EVERYDAY ATHLETES LOOKING TO GET FITTER AND STRONGER AROUND A BUSY LIFE AND FULL SCHEDULE.Have you put in hours of work yet are still unsure if you are doing the right thing? Maybe you're new here and want a taste of Hybrid Fitness. With 11+ years experience in coaching S&C, 4+ years coaching running and 3+ years on Hyrox specifics… let me be your guide to conquering your race. I’m here to quieten all the noise and help you with a proven weekly plan straight to your phone that over 150+ athletes have already tried and tested.
THE ONLY HYBRID TRAINING PLAN YOU’LL EVER NEED TO RACE!
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This is a rolling monthly plan for the Everyday Athlete who wants to run faster, lift heavier and be race ready all year long.
What’s involved?
4 or 5 sessions per week
Require gym access: barbell, dumbbells, kettlebells, Bench, box/step, squat rack, ski erg, row, bike, sled with ropes.
2 or 3 run sessions
2 or 3 gym based sessions
Programming on a 4 week progressive cycle
Personal benchmarks and testing elements throughout
Daily Leaderboards so you can see where you rank against other members
In App Chat for support
50% off MONTH ONE NOW - £50 Per Month. £25 for FIRST MONTH. Cancel any time.
By joining today you will also gain exclusive access to 3* additional pdf guides…
10km Pace Cheat Sheet - RRP £10
One of the most common mistakes I see athletes making is they run at the same pace for all their runs - HARD.
When in actual fact, there are specific paces for ‘each type of run’. How you run your easy run varies in comparison to your tempo run or your speed work.
By using this cheat sheet you can learn what paces you should be aiming for an hopefully nail the consistency in your runs better and ultimately get faster overall.
Taper Week Protocols - RRP £40*
On the ‘Everyday Athlete Plan’ you will be following a ‘stay race ready structure’ that is a great plan to continuously follow for the every day athlete.
But, let’s say you actually have a race coming up? How do you adapt? By using the taper protocols you will have access to a separate 2 weeks pdf to follow the 2 weeks pre race. It will allow you to reduce your training volume enough and get you ready to peak. It’s the perfect addition for anyone who attends lots of classes, runs randomly and just wants to have fun training but still get ‘race ready'. Often athletes train right through until race day - then wonder why they didn’t perform at their optimal. This Taper Protocol will teach you how to peak.
Do you know what to eat and when to eat to optimise your training sessions?
One of the most common questions I get on social media is ‘what do I eat on race day’.
Hyrox is a fast race. Average times fall in the range of 90-100mins. This means for a Hyrox race, providing you are only doing 1 race per weekend event, you don’t really need to ‘carb load’. Instead you need a better fast acting approach. And how much sugar and caffeine on the day can be a mine field. So, let me help you.
In this performance guide I will give you protocols to align with your training and to help you build better habits for greater performance results.
Fuelling For Performance - RRP £50*
“I’ve now done 3 Hyrox events and my finish time has reduced by 18 minutes in 2 months!”
B.B
“I’ve podiumed on 3 separate occasions now and compete at World Champs 2x. It’s been amazing.”
J.B
“Over the passed 6months there wasn’t a box that wasn’t ticked all the foundations were laid out now time to build on those”
S.B
50% off MONTH ONE NOW - £50 Per Month. £25 for FIRST MONTH. Cancel any time.
My name is Clare Rafferty and I am excited to have you here.
I am a Hyrox Coach, based at Third Space London. I also programme all the Hyrox classes for Sleven - Vauxhall. I have been a running and strength coach for a number of years now and have attended Hyrox World Champs in Vegas, Manchester and Nice so far. In my current role for Hyrox I am a Race Director - you may recognise me from running around the Roxzone at your last event? Or even from judging the Elite 15 Races?
My goal for this plan is simply to help you feel less overwhelmed. I want to make sure you feel in safe hands and are set to train for success in the months and weeks leading up to your next race.
I am fed up of seeing bad plans that have athletes overtraining, getting injured and burning out.
Hyrox is for everyone and I am passionate about spreading this message in my classes and in my clubs.
In working with me and join this plan and team I can reassure you that:
I only write workouts that make sense and will positively impact your progress ✅
All plans are plans I would follow myself in any training cycle and phase ✅
I understand one size doesn’t fit all so will offer flexibility where possible ✅
I don’t expect you to train for 2 hours 2x a day, because that’s not life and it’s not feasible for most ✅
I will give you a deload every 4-6 weeks, this means a chance to ease off and RECOVER ✅
You don’t need to be the fastest and fittest to train with me - actually quite the opposite ✅
I only ever want to help you and see you improve, if the plan is not for you you can cancel at any time ✅
Is this plan for me?
I’m Looking for a flexible plan that I can use to build my running speed and fitness for my next race?
Yes, this plan will work for you. I will encourage you to run either 1 interval or tempo based run each week as well as an additional base run. That’s 2 runs per week that you’ll have access to to improve your speed and fitness. PLUS, as the phases change your learn more about increasing running volume and at time have running up to 4x in a week with what we call compromised runs or additional easy sessions.
I’m looking to lift more consistently and get stronger outwith of fitness classes and running.
Yes, this plan is for you. Each week there will be 2 strength sessions. Some cycles they may take a push and pull split, other cycles favouring a quad heavy split or a unilateral split. Either way, the goal of this is to challenge you month on month whilst helping you get stronger to support your hybrid training and fitness racing.
I’m not looking to compete in any races right now, I just want to learn about hybrid training.
Yes, this plan is for you. The beauty of this plan is it’s not tailored to a specific race or event. For that I have my 12 weeks till race plans and my 1-1 coaching. This plan is an accessible approach to help you develop a fully rounded, strong and fit physique, so that if you do want to race you can, and if you don’t - no pressure!
50% off MONTH ONE NOW - £50 Per Month. £25 for FIRST MONTH. Cancel any time.
