MYFITHAUS
Complete V1 Assessment
MYFITHAUS V1 BLUEPRINT

Train for HYROX.
Build the athlete behind the race.

A structured 12-week hybrid performance system designed to develop the strength, running capacity, station efficiency and fatigue resistance required for HYROX.

Not random workouts.Not weekly death simulations.Not simply “training harder.”
Preparation → Adaptation → Progression → Performance.
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Your starting point determines how we coach your next 12 weeks.
02 — The Problem
HYROX doesn’t expose how hard you can work.
It exposes what you failed to prepare for.
You might be strong enough to push the sled.
You might be fit enough to run 8 km.
You might even be good at every station individually.
But HYROX asks you to repeatedly express those qualities while fatigue keeps accumulating.
That is a different problem.
V1 was built to prepare the entire athlete for that problem.
03 — What V1 Actually Develops

The race is the test.
Training is the preparation.

Across 12 weeks, the Blueprint develops:

🏃

Running Capacity

Build the aerobic engine, threshold and running economy required to maintain pace across repeated 1 km efforts.

🏋🏾

Strength

Develop the force production needed for sleds, lunges, carries and other high-force stations.

⚡

Power & Repeatability

Learn to produce meaningful output repeatedly without one hard effort destroying the next.

🫁

Fatigue Resistance

Improve your ability to continue moving efficiently as metabolites, cardiovascular strain and muscular fatigue accumulate.

🎯

Station Efficiency

Develop technique, pacing and movement economy so each station costs less.

🔁

Compromised Running

Train your ability to return to running after demanding stations instead of treating running and strength as separate sports.

04 — The MyFitHaus Method

We don’t start with exercises.
We start with the athlete.

Then we ask:

What adaptation are we trying to create?
Stimulus → Exercise → Volume → Intensity → Recovery → Progression

This is the MyFitHaus coaching doctrine behind V1.

You are not collecting workouts.
You are accumulating adaptations.
05 — The 12-Week Blueprint

Three phases.
One progression.

Phase 1

Foundation & Mechanics

Weeks 1–4

Build the chassis.

  • Aerobic development.
  • Movement quality.
  • Strength foundations.
  • Tissue tolerance.
  • Station mechanics.

The goal isn’t to prove fitness.

It’s to create the capacity to tolerate what comes next.

Phase 2

Transmutation & Lactate Buffering

Weeks 5–8

Now the qualities begin to interact.

  • Higher workloads.
  • Threshold development.
  • Compromised running.
  • Greater station density.
  • Repeat high-output efforts.

Strength and fitness become more race-specific.

Phase 3

Realisation & Race Preparation

Weeks 9–12

Now we convert fitness into performance.

  • Race-specific pacing.
  • Competition demands.
  • Strategic simulations.
  • Reduced unnecessary fatigue.
  • Taper and readiness.

You arrive at race day prepared to express the fitness you’ve built.

06 — Why We Don’t Just Give Everyone Week 1

Your Week 1 should depend on your Week 0.

Two athletes can both want a faster HYROX time and require completely different preparation.

One might need more aerobic capacity.

Another might need sled strength.

Another may already be strong and fit but lose enormous time because of pacing.

Another may be coming off a race carrying pain, numbness or excessive fatigue.

That’s why V1 begins with an Athlete Onboarding & Performance Assessment.

Before the first hard session, we need to understand the athlete we are actually coaching.

Start Your Assessment
07 — Assessment

Before we program,
we assess.

Your assessment looks at:

✓Current race performance
✓Running benchmarks
✓Strength background
✓HYROX experience
✓Station limitations
✓Recent training load
✓Recovery status
✓Injury and symptom history
✓Lifestyle and training availability
✓Equipment access
✓Performance priorities

Then we determine your appropriate V1 starting pathway.

GREEN — V1 READY

Begin the Blueprint as prescribed.

AMBER — RECOVERY / ENTRY BRIDGE

A short transition period is recommended before full V1 loading.

RED — ASSESS BEFORE LOADING

A symptom or limitation should be assessed before high-intensity progression.

Assessment before prescription.That alone makes the system substantially more professional.
08 — Who V1 Is For

V1 is built for the developing hybrid athlete.

Preparing for your first HYROX.
Trying to improve your previous HYROX time.
Strong but struggling with the running.
A good runner who loses time on stations.
Training hard but without clear progression.
Doing too many simulations and constantly feeling beaten up.
Wanting a structured path toward becoming a more complete hybrid athlete.
You don’t need to already be elite.
You need to be prepared to train with intent.
09 — What This Is Not

More fatigue does not automatically mean more adaptation.

V1 isn’t:

  • ❌ Twelve weeks of random WODs
  • ❌ A HYROX simulation every weekend
  • ❌ “Go hard or go home” programming
  • ❌ Chasing soreness
  • ❌ Destroying your legs on sleds
  • ❌ Running every session hard
  • ❌ More exercises simply for variety

V1 is:

Structured exposure to the right stimulus at the right time.Training should create the adaptation you need without unnecessary fatigue obscuring performance.
Ready to begin?

Your starting point determines how we coach your next 12 weeks.

Complete the MyFitHaus V1 Athlete Onboarding & Performance Assessment before entering the Blueprint.

Complete Your V1 Assessment