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HYROX Workshop & Athlete Camp – OSLO, August 29–31, 2025
Join us for a unique training weekend with Tiago Miguel Lousa and Martinha Caetano – two of Europe’s most experienced and inspiring HYROX coaches and elite athletes!
This weekend is for anyone who wants to become a better coach, a stronger athlete – or simply experience HYROX at its best.
Saturday, August 30 & Sunday, August 31 – ATHLETE CAMP
For HYROX athletes and fitness enthusiasts of all levels.
Focus on technique, training structure, and a realistic HYROX simulation.
Goal: Understand the race format, refine technique, and learn how to train smart and efficiently for HYROX.
Time: Saturday 09:00–18:00 / Sunday 09:00–14:00
Price: NOK 3500,-
Spots: Only 30 total
Day 2 & 3: For Athletes
Date: 30th / 31st August
Time:
• 30th: 09:00–17:00
• 31st: 09:00–14:00
Audience: HYROX athletes (all levels), fitness enthusiasts
Goal: Understand the race format, refine technique, and learn how to train smart and efficiently for HYROX.
AGENDA – 30th August – Theory & Movement Breakdown
09:00 – 09:15
Welcome & Introduction
Overview of the workshop goals, and meet the team.
09:15 – 09:45
0. Running – 8 x 1km
Pacing, economy, transitions, and running-specific sessions.
09:45 – 10:10
1. Sled Push
Setup, stroke rhythm, breathing, and energy efficiency.
10:10 – 10:35
2. Sled Push
Footwork, force application, progression drills.
10:35 – 11:00
3. Sled Pull
Body position, rope handling, grip strength training.
11:00 – 11:20
Morning Break
11:20 – 11:45
4. Burpee Broad Jumps
Movement standards, rhythm, and fatigue control.
11:45 – 12:10
5. Rowing
Damper setting, stroke breakdown, power vs. pace balance.
12:10 – 12:35
6. Farmers Carry
Grip endurance, posture, breathing, and training drills.
12:35 – 13:00
7. Sandbag Lunges
Standardization, core stability, and lower body durability.
13:00 – 13:30
8. Wall Balls
13:30 – 14:30
Lunch Break
14:30 – 15:15
Training Season Structure
Base, build, peak, taper phases / strength vs. endurance balance / weekly examples.
15:15 – 16:00
Taper Week & Pre-Race Readiness
Reducing volume without losing sharpness.
16:00 – 16:45
Benchmarks & Testing
Pre-race indicators, simulation sessions, how to track and adjust.
16:45 – 17:00
Afternoon Break
17:00- (17:30 -18:00)
Open Discussion: Q&A with Coaches
Athlete-specific questions, experiences, tips and pitfalls. Wrap-up & next day preview.
AGENDA – 31st August – Training Application
09:00 – 09:30
Dynamic Warm-Up & Movement Prep
Full-body activation and movement quality check.
09:30 – 11:30
HYROX Training Block
Full training circuit or mini-race with coach-led stations and optional feedback.
11:30 – 12:00
Break & Refuel
12:00 – 12:45
Technique Review & Feedback
12:45 – 14:00
Final Q&A + Closing Remarks
