Training · Events
Training for an event
HYROX, a half marathon or your first race. We plan strength, running and conditioning back from race day, so you arrive fit, strong and healthy.
For first-timers and people chasing a better time.
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What the research says
Strength makes you run better
Strength training is not just for the stations. It makes running cheaper on your body too.
50%
of HYROX race time was running, in results from seven seasons. The strength stations cost slower finishers the most time.1
73%
of injuries in HYROX athletes were overuse injuries, most often the knee, in a 12-week study.2
8 to 12weeks
of strength training two or three times a week improved running economy in trained runners, in pooled trials.3
How we train
Planned back from race day
Heavy strength training and jump training both improved running economy in pooled trials.4 We combine them with your running and conditioning.
Assess the athlete
Strength, fitness and running tests, plus your event, race date, current training and injury history.
Strength that transfers
Heavy strength work and jumps for running, plus the pushing, pulling, carrying and lunging events like HYROX ask for.
Run smart
A running plan that builds gradually. Most injuries in HYROX athletes were overuse injuries.2
Taper and race
Lighter training before the event so you arrive fresh, then a planned recovery after it.
Your program
Build, sharpen, race
Your coach sets the length of each block from your race date and starting point.
- 01
Early
Build the base
Strength training, easy running volume and general conditioning.
Move on whenYou handle the weekly volume without aches lasting into the next day.
- 02
Middle
Race-specific
Race-pace running, event-style workouts and heavier strength work in smaller doses.
Move on whenKey sessions are getting faster and recovery is good.
- 03
Final weeks
Taper and race
Less volume, some intensity, and a race plan. Then recovery and the next goal.
RetestYour race result and strength tests, compared with your own last results.
Between sessions
Let your body set the pace
Most event injuries build slowly. Catch them early.
The morning after key sessions, check three things: knees and shins, feet and calves, and your energy.
Green: progress
No new pain, and normal soreness gone within a day or two. Progress as planned.
Amber: hold
A niggle that settles within 24 hours, or you feel flat. Repeat the same load.
Red: step back
Pain that lasts into the next day, gets worse as you run, or changes how you move. Tell your coach, and we book a physio check.
Start with a physio first if
- Knee, shin or foot pain when you run
- Pain that lasts into the next day after training
- A recent injury or operation
- Chest pain, dizziness or unusual breathlessness: see a doctor
The physio assessment is free. Our guides cover runner’s knee, heel pain and tendon pain.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review “Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “On day 5 of my 7 day free trial and i have to say, i’m loving it! It’s kicking my butt but in the best way!! I honestly didn’t realize how strong i am 🤣 All the trainers are knowledgable and super friendly and supportive. I’ve also met great people who train here so all around, great experience! Give it a shot”
Yvonne SzumskiGoogle review
Questions
Event training questions
Do I need to lift weights for a running event?
Which events can you train me for?
HYROX, running races, triathlons and other fitness events. Tell us your event at the consultation.
How far out should I start?
The earlier the better, so we can build gradually. Your coach plans from your race date and where you are now.
Will I get injured training for HYROX?
Injuries were common in one study, and most were overuse injuries.2 We build volume gradually and check in on how your body responds.
Can you write my running plan too?
Yes. Your running, strength and conditioning are planned together so they fit.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Kate has a background in return to sport. Our physios work on the same plan if anything flares.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Arrive fit, strong and healthy
Message us on WhatsApp to book your free training consultation. Tell us your event and race date.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (4)
- Rappelt L, Wiedenmann T, Held S, et al. Longitudinal performance development in PRO and ELITE HYROX competitions across the first seven competitive seasons. Front Physiol. 2026;17:1847569.
- Chittenden E, Bell A, Forbes G, et al. Prevalence, burden and risk markers of health problems in HYROX athletes: a 12-week prospective cohort study. Front Sports Act Living. 2026;8:1937574.
- Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res. 2016;30(8):2361-2368.
- Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of strength training programs in middle- and long-distance runners’ economy at different running speeds: a systematic review with meta-analysis. Sports Med. 2024;54(4):895-932.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.