Run with purpose
Build the aerobic capacity, speed and durability to hold your pace across all eight kilometres.
12-week coached programme · For female HYROX athletes
Get stronger.
Run faster under fatigue.
A progressive, evidence-informed programme helping ambitious female athletes build the running fitness, strength and station efficiency needed to perform at HYROX.
12 weeksSmall groupEvidence informedFemale focused
THE APPROACHTRAIN SMARTERwith your physiology
RUN · LIFT · PERFORM ·
The difference
HYROX performance requires more than increasingly exhausting circuits.
You need the aerobic capacity to sustain eight runs, the strength to execute each station and the ability to keep moving efficiently as fatigue accumulates. This programme brings those pieces together in one deliberate performance pathway.
Move more efficiently
Develop transferable strength, station technique and the muscular endurance to keep working under fatigue.
Race with a plan
Understand your performance profile, pacing, fuelling and station strategy before you reach the start line.
Proven in practice
Built from experience on the race floor.
I know what it takes to prepare for HYROX because I have done it myself: winning my age group in Sydney to qualify for the 2025 HYROX World Championships, then competing on the world stage in Chicago.
SYDNEY AG WINNER2025 WORLDS QUALIFIER
Inside the programme
Twelve weeks. One clear progression.
We begin by identifying where you are now, then progressively develop the physical qualities and race skills that matter most.
WEEKS 01
Assess & establish
Baseline testing, training zones and movement quality.WEEKS 02–04
Build the foundations
Aerobic capacity, strength and efficient station movement.WEEKS 05
Recover & consolidate
Reduced load, technical development and space to adapt.WEEKS 06–08
Develop performance
Running speed, strength progression and muscular endurance.WEEKS 09–10
HYROX integration
Compromised running, station combinations and race-specific intensity.WEEKS 11
Race preparation
Simulation, pacing, transitions and individual race strategy.WEEKS 12
Taper & perform
Reduced volume, sharpening, retesting and race-week preparation.What you receive
A complete performance system, not another generic PDF.
Every part is designed to help you understand your training, apply it confidently and measure your progress.
01
Complete 12-week programme delivered through TrainingPeaks
✓02
Running, strength and HYROX-specific sessions
✓03
Baseline and final performance testing
✓04
Weekly group coaching and education
✓05
Open, Pro and Doubles modifications
✓06
Lower- and higher-volume training options
✓07
Female-athlete fuelling and recovery resources
✓08
Menstrual health and symptom-tracking guidance
✓09
Race pacing, station strategy and taper tools
✓10
Private group support and weekly check-ins
✓“
Female physiology informs the programme. It does not dictate every session.
Female athlete health
Individual. Practical. Evidence informed.
You will learn how to fuel demanding training, recognise recovery and RED-S warning signs, track menstrual symptoms and make appropriate adjustments based on your own response—not simplistic cycle rules.
- Fuelling for hybrid training and race day
- Menstrual health and symptom tracking
- Recovery, iron awareness and sustainable performance
Who it is for
Built for women who want to do more than simply finish.
This is for you if…
- You are preparing for a HYROX
- You already train consistently
- You can run continuously for 30 minutes
- You want structure, education and accountability
- You are ready to fuel and recover properly
This is not for you if…
- You need injury rehabilitation
- You require fully individualised programming
- You want random high-intensity workouts
- You need clinical nutrition or medical treatment
- You want guaranteed race results
Meet your coach
Coached by someone who understands the science and races it.
I’m Issy Coombes, a sport scientist, female-athlete health specialist, HYROX athlete and coach. I combine postgraduate expertise in sport science and nutrition with experience across high-performance football, endurance sport and HYROX competition.
This programme reflects how I believe female athletes deserve to be coached: with high standards, clear reasoning and respect for health as part of performance.
Sport ScienceNutritionFemale Athlete HealthHYROX Performance
Questions, answered
Before you join.
Do I need to be an advanced athlete?+
No. This is for ambitious women who already train consistently, can run continuously for around 30 minutes and want to improve their HYROX performance. You do not need an elite race time.
Is the programme individually tailored?+
You will receive Open, Pro, Doubles and volume modifications, plus coaching support. It is a small-group programme rather than fully bespoke 1:1 coaching.
How many sessions are there each week?+
The full programme includes three runs, two strength sessions and one HYROX-specific session, with a five-session essential option for athletes with less time.
What equipment will I need?+
You will need a running environment, gym access and most standard HYROX equipment. Alternatives will be provided where practical.
Does training change around menstrual-cycle phases?+
It uses symptom tracking and individual responses to guide sensible adjustments. It does not assume every woman responds identically or prescribe rigid phase-based training.
Founding cohort · Limited to 12 athletes
Ready to find out what you’re capable of?
Join the first Female HYROX Performance Project cohort and build toward race day with structure, support and a plan.
FOUNDING COHORTNZ$349or 3 payments of NZ$120DM “HYROX” on Instagram →Programme dates and enrolment details confirmed via DM.