HYROX Plan Review #3: 12 Weeks Race Prep by The Lousa Way
The Lousa Way’s Latest 12-Week Program for Competitive HYROX Athletes - ⏱️ 3 min read
Hey HYROX warriors! 👋
This week, we’re unpacking a meticulously crafted program designed to help you dominate your next race. Whether you’re aiming to crush your PR or just show up at your best, The Lousa Way’s 12 Weeks Race Prep has you covered.
Plan Overview
Training Plan: HYROX 12 Weeks Race Prep
Coaches/Team: Tiago Lousa and Diogo Freitas
Level: 3/5 (Intermediate—bring some fitness foundation!)
Price: €40/month
Key Features
Here’s what you’re signing up for:
Duration: 12 weeks of structured training, peaking in Week 13
Daily Commitment: 75 minutes per day, six days a week
Flexibility: Adaptable to your schedule—move training days as needed
Goal: Build strength, endurance, and race-specific skills for HYROX success
Cost Efficiency: At €40/month, that’s just €1.33/day for professional coaching
Who is it for?
This program isn’t a casual stroll through HYROXville—it’s for athletes serious about:
Stepping Up Their Game: Perfect if you’ve competed before but want to break through plateaus.
Structure Over Chaos: Hate guessing? Love clear plans? This one’s for you.
Commitment: Got 6–8 hours a week to spare? You’re golden.
The Coaches
Tiago Lousa: HYROX Elite athlete, world-class endurance coach, Major in Portugal’s Special Police Unit, and family man.
Diogo Freitas: Co-coach bringing fresh insights and a wealth of experience.
What sets this team apart is their firsthand experience balancing elite training with real-life responsibilities. Learn more about them at The Lousa Way.
Pros & Cons
✅ The Good Stuff
Expert guidance from a world-class endurance coach.
Flexible structure adapts to your schedule.
Affordable access to professional coaching.
Focused progression to ensure peak performance on race day.
⚠️ The Reality Check
Requires commitment—6 days a week isn’t for the faint-hearted.
Not ideal for complete beginners—bring a basic fitness foundation.
Some equipment required (standard HYROX gear).
Quick Take
The 12 Weeks Race Prep program is a solid pick if you’re ready to level up in HYROX. It’s approachable yet challenging, flexible yet structured. You’ll walk into your next race not just prepared, but confident.
At €40/month, you’re getting pro-level programming for the price of your daily coffee. Worth it? Absolutely—if you’re ready to commit and put in the work.
Ready to Join?
Dive into the program and transform your training: 12 Weeks Race Prep
Want more from The Lousa Way?
YouTube: Tiago Lousa
Instagram: thelousaway
Both are packed with training tips, motivation, and behind-the-scenes insights from the HYROX world.
That’s it for this week, HYROX athletes. Go crush your training and prepare to dominate race day! 🚀
P.S. Got questions about this plan? Hit reply—I’d love to help you figure out if it’s the right fit for you!