Foundation & Mechanics
Build tissue resilience, fundamental strength, efficient station technique and an aerobic base that supports the work ahead.
Earn the right to intensify
12-week coached HYROX preparation
Prepare for HYROX.
Don’t just survive it.
A structured five-day training system that develops the strength, running, station skill and repeatability you need to arrive prepared for the demands of HYROX.
12 weeks · 5 training days · Running + strength + stations · Weekly coaching
HYROX is not one workout
Repeating simulations is not the same as preparing.
HYROX looks like eight runs and eight stations, but repeating that format every week only tests the qualities you already have. It can create fatigue faster than adaptation.
The Blueprint separates strength, aerobic development, threshold work, station mechanics and compromised running—then progressively brings them together as race day approaches.
“First build the qualities. Then combine them. Finally, express them under HYROX demands.”
The 12-week HYROX macrocycle
Build. Convert. Perform.
The training becomes more HYROX-specific only after your body has developed the qualities needed to benefit from that specificity.
Transmutation & Buffering
Convert your base into repeatable capacity through threshold running, strength endurance and controlled compromised efforts.
Hold output under fatigueRealisation & Taper
Integrate race-specific combinations, refine pacing and reduce fatigue so you arrive ready to express your fitness.
Peak at the right timeWhat the Blueprint teaches
Train like an athlete—not a collection of workouts.
Stimulus vs fatigue
Create a useful adaptation instead of measuring every session by exhaustion.
Specificity vs testing
Use HYROX simulations strategically instead of proving race fitness every week.
Session sequencing
Place strength, intervals and station work where they support rather than sabotage each other.
Intensity distribution
Develop easy running, threshold ability and high-intensity work instead of running every run hard.
Station efficiency
Build sled, lunge, carry, burpee and erg repeatability through skill and strength.
Progressive specificity
Move from isolated qualities to race-relevant combinations as your body becomes ready.
Progressive delivery
Your next week is earned through the process.
You begin with onboarding and Week 1—not the entire programme. At the end of each week, your check-in gives Coach Siya the context needed to release, adjust or repeat the appropriate training.
- 01TrainComplete the prescribed sessions in your personal workbook.
- 02Check inReport completion, recovery, performance and obstacles.
- 03ProgressReceive coaching feedback and the next training week.
What you receive
Your complete HYROX preparation structure.
5-day weekly plan
Strength, running, station skill and hybrid sessions sequenced to manage adaptation and fatigue.
Exercise videos
Direct demonstration links inside the workbook for exercises and key movements.
Exact prescription
Warm-ups, sets, reps, intensity guidance, running targets and substitutions.
Weekly check-ins
A simple coaching rhythm that keeps progress visible and the next decision informed.
Coach feedback
Guidance from Coach Siya when performance, recovery or life requires an adjustment.
Progress tracking
A well-designed workbook for recording sessions, benchmarks and performance trends.
Is it for you?
The Blueprint fits you if…
- You are preparing for your first or next HYROX.
- You can train five days most weeks.
- You need running, strength and stations organised into one system.
- You prefer progressive preparation over weekly suffer-fests.
- You are willing to log training and complete weekly check-ins.
Your coach
Coach Siyabonga Mazibuko
MyFitHaus is built around a simple belief: everyday people can develop genuinely athletic bodies when training is clear, progressive and measurable.
Coach Siya combines strength, running, boxing and hybrid conditioning while respecting the adaptation that sits behind the work—not just the suffering that happens during it.
Ask Coach Siya a question →Questions
Before you join
Is this just a downloadable program?+
No. The workbook is the delivery tool, but the product is 12 weeks of progressive coaching. You receive your training in stages, complete a weekly check-in and receive feedback before the next week is released.
Is this designed specifically for HYROX?+
Yes. The Blueprint prepares you for the combined running and functional-station demands of HYROX. It develops the qualities first, then teaches you to express them together under race-relevant fatigue.
Do I need HYROX experience?+
No. Weeks 1–4 teach mechanics and establish the strength, aerobic base and tissue resilience required before HYROX-specific work increases.
What equipment do I need?+
You will need access to a reasonably equipped gym and space to run. Exercise substitutions can be made when a specific machine or station is unavailable.
Can I see all 12 weeks immediately?+
No. That is intentional. Your next week is released after your check-in so the plan can respond to your training, recovery and progress.
What happens after I pay?+
You receive onboarding instructions, complete your readiness and goal assessment, and Coach Siya prepares your Week 1 training access.
Start your 12-week HYROX build
Stop testing your fitness.
Start preparing it.
One paymentR3,600
12 weeks of coached HYROX preparation, progressive programming, weekly check-ins, feedback, video links and training tracking.
Join securely through YocoAfter payment, Coach Siya will contact you with onboarding instructions.