HYROX training built from your physiology—not a template.
1:1 HYROX coaching using the same lab testing behind our VO₂ max and lactate work. Tested pace and power zones, a periodised plan built around your race date, and every run and bike session delivered structured to TrainingPeaks.
Coaching led by Jack Braniff — MSc Sport & Exercise Nutrition, SENr & CISSN registered, and founder of Box Nutrition & Performance.
The problem
You're training hard. You're still guessing.
Most HYROX competitors train off borrowed programming — a template built for someone else's fitness, or pacing they've guessed at because they've never actually tested it. They train hard, but they're training blind: they don't know their real threshold pace, their aerobic ceiling, or how their pace should hold up once fatigue and stations are stacked on top of running.
They find out on race day, when it's too late to fix it.
I help HYROX competitors train and race off real data, not guesswork
Using lab-grade VO₂max and physiological testing to build a training plan and race-day pacing strategy built entirely around your own numbers — so you walk onto the floor knowing exactly what you're capable of holding.
The method
The Box Test-to-Race Method
Testing comes before a single session is written. In Birmingham, that means full VO₂max and lactate threshold testing at the lab. Training remotely? You'll run a structured self-test protocol instead — a 5K time trial, a 6-minute max effort on the rowing/ski erg, a 20-minute power test on the bike. Either way, if it hasn't been measured, it isn't in your plan.
Lab-tested zones, not guesses
Your training paces and power targets come from real testing — never a generic formula or a percentage of your 5K PB.
Weakness-targeted, time-aware programming
Your plan is built around how much time you've got before race day and whichever station is holding you back. Short on time? The plan skips straight to race-specific work instead of pretending there's room to build a strength base from scratch.
Structured, watch-ready delivery
Every run and bike session goes into TrainingPeaks as a real structured workout with pace or power targets built in — so you're following a number on your wrist, not a guess.
In the lab
Real testing, not estimates
The journey
Your client success pathway
Test & baseline
Full VO₂max/lactate testing (Birmingham) or a structured self-test protocol (remote). We establish your real zones, your timeline, and your weak station.
Build & sign-off
Your numbers go into a periodised plan built around your timeline and weak station. Nothing starts until you've signed off.
Train
Your plan lands on TrainingPeaks one week at a time. Run and bike carry real pace/power targets; strength and stations come with clear written prescriptions.
Race & review
Taper is built in, not bolted on. Your race-day pacing strategy is locked in from your own tested numbers. After the race, we review and sharpen the next block.
What you get
Everything that goes into the plan
Full testing & intake session — 5K time trial or MAS test, HYROX-specific strength baseline, and (where relevant) FTP/VO₂max testing to set your exact training zones from day one.
Custom periodised training programme — built around your event date, session capacity, and weak stations, generated from your own test data.
Weekly delivery straight to TrainingPeaks — every run and bike session pre-loaded with structured pace/power targets, ready to push to your watch.
Weekly check-in and programme adjustment — plan gets refined week to week based on how sessions actually went.
Direct coach access for questions between sessions.
Investment
Three ways to start
Start with a standalone zones test, step up to programming built from your numbers, or go straight into full 1:1 coaching.
HYROX Pace & Power Zones Test
5K/MAS run test, optional row/ski MAS, FTP or 5RM strength test — a personalised zones report, no commitment to ongoing coaching.
HYROX Programming
A periodised plan built from your zones test, delivered to TrainingPeaks in 4-week blocks. No weekly check-ins or 1:1 access — just the programme, refreshed every block.
1:1 HYROX Coaching
Full periodised plan, weekly TrainingPeaks delivery, weekly check-in and adjustment, direct access to Jack. 3-month minimum.
Guarantee: if you complete your sessions and don't see measurable improvement in your event target time or tested weak station by month 3, your 4th month is free.
See it for yourself
A real sample from the dashboard
This is what your plan actually looks like — your tested pace zones, your phase breakdown, and a real week from the schedule with sessions assigned to specific days. Not a mockup.
Every session in your plan is built the same way — from your own tested numbers, not a template.
Who it's for
Working professionals racing HYROX
Ideal client
Working professionals aged 25–50, all genders, training around a 9–5, competing in Open, Pro, or Doubles. UK-based, whether training in Birmingham or remote.
What you're done with
Guessing at pace and effort. Generic templates. Finding out on race day whether your training actually held up — instead of already knowing, because it was tested.
Common questions
I'm not based in Birmingham — can I still do this?
Yes. Remote athletes run a structured self-test protocol (5K time trial, erg tests, cycling power test) instead of in-lab VO₂max/lactate testing. Same zone-based method, self-collected data.
How many sessions per week will I be training?
Anywhere from 3 to 12, depending on your level and how much time you've got. Athletes training 7+ sessions run double days (AM/PM), which the plan accounts for.
My event is only a few weeks away — is it too late?
No — short-timeline plans are built differently, skipping straight to race-specific and compromised-running work rather than pretending there's time for a full base-building phase.
How does training actually reach me?
Through TrainingPeaks. Run and bike sessions are structured workouts with pace/power targets that push to your Garmin or Apple Watch; strength and station sessions are written prescriptions in the same calendar.
HYROX coaching in north Birmingham — and online
Our lab sits at Hastingwood Business Park on Wood Lane, between Wylde Green and Erdington — a short walk from Wylde Green station, with free parking on site.
Most coaching runs remotely via TrainingPeaks regardless of location — in-lab testing is available for Birmingham-based athletes who want it.
Unit C20, Hastingwood Business Park, Wood Lane
Birmingham B24 9QR
Thu 08–18 Fri 08–13 Sat 08–14 Sun —
Stop guessing.
Start measuring.
Apply for the full coaching programme, or start with a standalone zones test to see the method for yourself.
Apply for coaching