NEXT RACE BLOCK · T-14 DAYS
TRAIN FOR
THE GUN.
Coaching for Hyrox-style fitness racing. Eight 1 km runs, eight stations, one time on the clock — we prepare you for every metre of it, from the start pen to the last wall ball.
THE COURSE · 8 × 1 KM RUN + 8 STATIONS
KNOW EVERY STATION
BEFORE THE GUN GOES.
The race never changes — that's its gift. Eight known stations mean eight rehearsable problems. These are the target splits we coach a 75-minute finisher to, and the cue that earns each one.
HOW WE TRAIN IT
We build a stroke you can hold at damper 6 without spiking your heart rate: 3-week technique block, then 4×1,000 m at target pace with a 400 m run between efforts — because in the race you arrive breathing hard, not fresh.
HOW WE TRAIN IT
The station that ruins legs for the rest of the race. We sled-proof you with heavy-carry leg work and weekly loaded pushes at race weight +20%, then practice the first 200 m of running afterwards — the ugliest metres of the course.
HOW WE TRAIN IT
Grip and rhythm. You'll learn the hand-over-hand cadence that keeps the sled gliding, plus a backup lean-and-walk pattern for when your forearms are gone. Rope work twice a week from week 1.
HOW WE TRAIN IT
Everyone burns out here by going too fast for 20 m. We set a metronome pace you can hold for all 80 m — step-down burpees, modest jumps, zero pauses. Practised in every race-simulation session.
HOW WE TRAIN IT
Counter-intuitive: we train you to row slower. Rate 24, big legs, full recovery on the slide — the row is where you buy back your running legs. Target pace is set from your lactate-threshold test, not your ego.
HOW WE TRAIN IT
A free station if your grip holds. Heavy holds and loaded carries every strength day until race weight feels like a warm-up. We rehearse the pick-up and turn-around so you lose seconds nowhere.
HOW WE TRAIN IT
Position over pace: bag high on the shoulders, torso tall, full depth every step. We build to 3×100 m at race weight and train the stand-up out of the very last lunge into an immediate run.
HOW WE TRAIN IT
The last station, done on empty legs. You'll have a rep scheme decided before the gun and a squat that stays legal when you can't feel your quads. Every simulation ends here — because the race does.
SPLITS SHOWN: SUB-75 PACING CHART · YOURS IS BUILT FROM YOUR TEST WEEK
PROGRAMS · PICK YOUR START PEN
EVERY BLOCK ENDS
AT A START LINE.
FIRST RACE
12-WEEK BLOCKFrom zero races to a strong, smiling first finish.
CHF 240per month
- 3 coached sessions / week, app-delivered
- Full course walkthrough + station technique intro
- Monthly 1:1 check-in call
- Race-week plan: taper, kit, fueling, warm-up
SUB-75
16-WEEK BLOCKFor athletes chasing a time. Every split gets a plan.
CHF 420per month
- 5 sessions / week, periodized to your race date
- Weekly 1:1 + station technique labs
- Custom pacing chart from your test week
- Video review of every station, every month
- Race-day support: warm-up timing + splits on your wrist
DOUBLES / TEAM
8-WEEK BLOCKTwo engines, one clock. We train the handoffs too.
CHF 340per pair / month
- Shared plan with individual loading
- Partner-sync sessions: split the stations by strength
- Transition + tag-zone rehearsal
- One shared pacing chart, two wrist cards
All programs include the test week. Not sure which pen? and we'll place you.
HEAD COACH · BIB M-042
MARCO KELLER
PB 1:02:47 · RACING SINCE 2019 · ZÜRICH
THE METHOD · THREE PILLARS, ONE CLOCK
FITNESS RACING IS
A SOLVABLE PROBLEM.
I coach it like an engineer reads a lap chart: test, target, train, re-test. No junk volume, no surprise workouts — every session on your plan exists because a split on your chart demands it.
PILLAR AENGINE
Aerobic base built with zone discipline. Most racers don't lack fitness — they lack a floor. We raise yours until race pace feels like a conversation.
PILLAR BSTRENGTH
Sled-proof legs and a grip that doesn't negotiate. Heavy carries, pushes and pulls at loads above race weight, so the stations feel lighter than training.
PILLAR CCOMPROMISED RUNNING
The sport's real skill: running well on wrecked legs. Every key session welds a run onto a station, because the race never lets you start fresh.
148
ATHLETES COACHED TO A START LINE
23
AGE-GROUP PODIUMS SINCE 2022
-9:32
AVG PR IMPROVEMENT PER BLOCK
RESULTS · OFFICIAL-ISH TIMING BOARD
THE CLOCK DOESN'T
DO OPINIONS.
One full block per athlete, before-and-after. Names changed, splits real. Watch the finish times roll down.
AVG ACROSS ALL FINISHERS LAST SEASON: -9:32 · SLOWEST IMPROVEMENT STILL BEAT THEIR OLD SELF BY 4:41
BRIEFING · ASKED AT EVERY START PEN
BEFORE YOU TOE
THE LINE.
Yes — that's exactly what First Race is for. If you can jog 5 km without stopping, you have enough to build on in 12 weeks. Test week places you honestly; the plan meets you there, not at some imaginary baseline.
First Race runs on 3 sessions of 45–70 minutes; Sub-75 runs on 5. Every plan states its minimum honestly — if a block needs more time than you have, we change the block, not your calendar.
About 60% of the roster is remote. You get the same plan, weekly video review of your station work, and a pacing chart built from your own test data. You'll need access to a sled, an erg pair and wall-ball space — most functional gyms cover it.
Too late for a full build, not too late to race smarter. We run a compressed block: pacing chart, station technique triage and a race-week plan. Most late-entry athletes save 4–6 minutes on execution alone.
You share the stations, so we split them by strength and train the exact handoffs. Expect partner-sync sessions every week, one shared pacing chart, and a tag-zone rehearsal in race-simulation week.
FINAL CALL · NEXT BLOCK STARTS IN 14 DAYS
THE GUN GOES OFF
EITHER WAY.
Race day is already on the calendar. The only variable is which version of you stands in the pen.