HYBRID LAB

Strength, conditioning & running for HYROX and TRYKA racers, and the race-curious

Fitness racing asks a lot of you. You need the strength to push a sled, the engine to keep going when your lungs are burning, and the legs to run well straight after a set of lunges. Hybrid Lab is a coached group class that trains all three, so you get to the start line strong and confident.

What a session looks like

• Strength work to build a body that holds up under fatigue and stays resilient across a training block

• Station practice (wall balls, lunges, carries, burpees and more) with technique coaching, so you move efficiently and not just hard

• Compromised running: running between stations, the skill most people never train for and the one that decides most races

Who it’s for
Whether you’ve got a race booked, you’re thinking about your first, or you just like training with purpose, you’re welcome. Every exercise has a scaled option, so beginners and experienced racers train side by side, each at the right level. You don’t need to be signed up for anything, and you don’t need to call yourself a runner.

Why train with me
I’m a Level 4 personal trainer and corrective exercise specialist, and I race HYROX myself. My programming is evidence-based and progressive: sessions build week on week rather than being random workouts designed to wreck you. If you have an injury history, hypermobility or a niggle you’re working around, tell me and I’ll adapt the session so you can train with confidence.

The details

• When: Saturdays @ 7:30am

• Where: Roundwood GAA - Gym

• Duration: 45 min

• Level: All levels, with scaled options for everything.

• Bring: Water, a towel and runners suited to [indoor/outdoor] running

RISE with Lana is an independent coaching business and is not affiliated with HYROX or TRYKA.