Train with a plan
Workouts
Complete sessions built from our exercise library. Pick the time you have, then the goal you're chasing. Every exercise links to its technique guide.
15 minutes
Bodyweight · Beginner · AMRAP
15-Minute Bodyweight Blast
No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.
No equipment
Strength · Beginner · Circuit
15-Minute Core and Carry
Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.
Kettlebell
HYROX · Intermediate · Intervals
15-Minute HYROX Sled Finisher
Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.
Sled, Rowing machine
Fat loss · Intermediate · EMOM
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
Kettlebell
20 minutes
Strength · Advanced · Straight sets
20-Minute Plyometric Power
Jumps and throws for explosive power, done fresh with full recovery so every rep is fast.
Plyo box, Medicine ball
Cardio · Beginner · Intervals
20-Minute Run–Walk Intervals
The classic way to start running: alternate gentle running with brisk walking until running feels easy.
No equipment
HYROX · Intermediate · For time
20-Minute SkiErg and Burpee Ladder
A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.
SkiErg
Muscle · Beginner · Circuit
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
Dumbbells, Bench
HYROX · Intermediate · EMOM
20-Minute Wall Ball and Row
Alternate minutes of wall balls and rowing to build the stamina for HYROX's final station.
Wall ball, Rowing machine
30 minutes
Fat loss · Beginner · Circuit
30-Minute Fat-Burning Circuit
Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.
Dumbbells
Strength · Beginner · Straight sets
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Barbell, Dumbbells
HYROX · Intermediate · Circuit
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
SkiErg, Sled, Kettlebells, Sandbag, Wall ball, Rowing machine
Mobility · Beginner · Circuit
30-Minute Mobility and Stability
A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.
Kettlebell, Resistance band
Strength · Intermediate · For time
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Sandbag
Cardio · Intermediate · Steady state
30-Minute Tempo Run
Comfortably hard running in the middle of the session to raise the pace you can hold before your legs fade.
No equipment
45 minutes
Cardio · Intermediate · Intervals
45-Minute 800 m Repeats
Six 800 m reps at 5k–10k pace, the classic session for faster race times.
No equipment
Fat loss · Intermediate · Circuit
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Dumbbells, Rowing machine
Cardio · Intermediate · Intervals
45-Minute Engine Builder
Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.
Rowing machine, SkiErg, Air bike
Strength · Intermediate · Straight sets
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Barbell, Dumbbells, Bench
Muscle · Intermediate · Straight sets
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Barbell, Dumbbells, Pull-up bar, Bench
60 minutes
Muscle · Intermediate · Straight sets
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Barbell, Dumbbells, Pull-up bar, Bench
HYROX · Advanced · For time
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
SkiErg, Sled, Rowing machine, Kettlebells, Sandbag, Wall ball
Cardio · Beginner · Steady state
60-Minute Long Easy Run
An hour at an easy, conversational pace: the foundation of every endurance plan.
No equipment
Strength · Advanced · Straight sets
60-Minute Olympic Lifting Power
Power cleans, push presses and front squats for athletes who want to be fast as well as strong.
Barbell, Plyo box