The FLYROX Protocol
- Your weekly structure
- 2 Strength Sessions - Full Body PUSH & PULL
- 3 Run Sessions - Intervals, Tempo, Long Engine Builders
- 1 FLYROX Session - Race simulation: SkiErg, Sleds, Wall Balls, Carries & more
Why It Works
- Functional strength under fatigue - Improve your ability to push sleds, carry loads, and hold form deep into the race.
- Movement economy & technical precision - Learn efficient transitions and movement patterns to save energy and time.
- Race-specific conditioning - Replicate Hyrox intensity with controlled progressions to increase capacity.
- Science-backed strength training - Designed to trigger adaptation through progressive overload, contrast training, and repeated race exposure.
The Science Behind It
- Research shows that combining structured strength and endurance training improves performance in hybrid events like Hyrox by enhancing:
-
Muscle endurance and power output
(Rønnestad et al., 2010) -
Running economy and lactate threshold
(Yamamoto et al., 2008) -
Work capacity under fatigue through contrast and complex training methods
(Petré et al., 2018) -
By layering strength with targeted conditioning, the FLY protocol builds the durability and pace control needed to PB on race day.
what our members say
“I took 6 minutes off my Hyrox time.”
“I finally had a proper game plan and the strength to stick to it. The FLY programming made the race feel familiar and manageable. Can’t recommend it enough.”
“I finally had a proper game plan and the strength to stick to it. The FLY programming made the race feel familiar and manageable. Can’t recommend it enough.”
Emily
FLY Athlete
“The structure was the game-changer for me.”
“It wasn’t just about doing endless Hyrox sims. The balance of strength, running, and specific conditioning helped me recover better, train harder, and perform on race day without burning out.”
“It wasn’t just about doing endless Hyrox sims. The balance of strength, running, and specific conditioning helped me recover better, train harder, and perform on race day without burning out.”
Chris
FLY Member
