Function Health Club- Port Coquitlam

🏃 Training for HYROX but don’t have time to train 6 days a week?

You don’t need to live in the gym to get race-ready. Four focused sessions a week can go a long way when each one has a purpose.

Here’s how to structure your week:

💪 Day 1 - Strength
Build the strength to handle sleds, lunges & carries.

🏃 Day 2 - Compromised Running
Learn to run when your legs are already tired.

🛷 Day 3 - Stations & Strength Endurance
Improve your technique, efficiency & station fitness.

❤️ Day 4 - Aerobic Work
Build the engine that keeps you moving without blowing up.

Then, progress it over 12 weeks:

📅 Weeks 1–4 - Build the Base
• Prioritize aerobic fitness + clean movement technique.
• Consider joining a HYROX Race Prep Workshop to dial in your fundamentals.

🔥 Weeks 5–8 - Get Race Specific
• Increase compromised running and work toward race-weight sleds.
• Add longer mixed workouts to prepare for the demands of race day.

🏁 Weeks 9–11 - Sharpen & Simulate
• Put your training to the test with one of our HYROX simulations.
• Practise pacing, transitions and race strategy.

😴 Week 12 - Taper
• Reduce volume and prioritize recovery.
• Trust the work you’ve already put in.

You don’t need more training. You need better training.

Ready to start your HYROX prep? 💪
Train smarter. Race stronger.

Want to test your HYROX fitness before race day? 🔥

Join us for our Partner HYROX Full Simulation at Function Health Club Port Coquitlam🏋️‍♂️

Experience all the same movements as a real HYROX race:
🏃‍♀️ 8 km of running
💪 8 functional fitness stations

📅 Saturday, November 7th 1:15 PM – 4:15 PM
👯 Partners only, you must register with your partner (both participants must register).
💧 On-site recovery from Trailside Physio + other sponsors TBD
🔗 Link in bio to sign up (LIMITED SPOTS)

hyroxvancouver hyroxsimulation

💥 Been thinking about trying HYROX? Now’s the time. Our 2-week HYROX trial is just $49.99, this pricing ends September 30th!!

Whether you’re HYROX curious or ready to level up your training, this is your chance to experience a cardio + strength-based workout and challenge yourself in the gym Function-style. 🖤 We have classes all through the week in the morning, afternoon and evening.

Lock in the $49.99 trial before the price goes up October 1st.

Head to our website or the link in our bio to grab your trial and get started. Let’s go. 👊

New to the gym? Start with confidence, not chaos. 💪

You don’t need to walk into your first class knowing how to squat, deadlift, or use every piece of equipment.

That’s exactly why we created Foundations.

Our small-group, coach-led program helps you learn the fundamentals, improve your movement, build confidence, and gradually prepare for everything else we offer.

Because sustainable fitness isn’t about doing the most on day one.

It’s about building a base strong enough to keep going. 🔥

Whether you’re completely new to training, returning after years away, or simply want a better starting point, Foundations meets you where you are.

📍 Vancouver + Port Coquitlam

👉 Learn more and book your first session at functionhealthclub.com/foundations

Your first step starts here.

Happy Labour Day 💪 Today we celebrate the hard work, dedication, and strength that drive us both inside and outside the gym.

Whether you’re lifting, moving, or simply taking time to rest and recharge; remember that recovery is just as important as training.

Enjoy the holiday and keep unleashing your inner strength! 🏋️‍♀️🔥

🔥 YOUR WARM-UP COULD MAKE OR BREAK YOUR FIRST KM.

Don’t make the mistake of walking into HYROX cold. ❌

You’re not just running. You’re going from run → sled → burpees → carries → lunges → wall balls and your body needs to be ready for every transition. 🏃‍♂️💪

THE 20-MIN HYROX WARM-UP 👇

🔥 RAISE - 5–8 min easy jog/row
🧘 MOBILIZE - Lunges, hip openers & inchworms
⚡ PRIME - Short race-pace efforts + light station-specific reps

Remember:
❌ Don’t fatigue yourself
❌ Skip long static stretches
❌ Don’t warm up too early
❌ Don’t forget your grip & upper body

💡 Goal: Finish warm, mobile, activated and READY TO GO.

Your race starts before the countdown. ⏱️

📍 Racing HYROX Vancouver?
Get more race-day tips & training resources at vancouverhybridtraining.com

FunctionalFitness RaceDayPrep