Six weeks.
A full cycle.
Six weeks splits cleanly into base, build, and peak — a complete training cycle with room for each phase to do its job. The first 30 days are free, which covers most of it.
Is this the right length?
Who a 6-week plan is for
Six weeks is long enough to run a real periodised cycle — base, build, and peak each get two weeks — and short enough that you stay motivated the whole way through.
- You want a full periodised cycle rather than the shortest possible block.
- You've got a goal 6–8 weeks out and want a complete run-in.
- You want a proper periodised block — base, build, peak — not a random week of workouts.
- You've run a short block and want a longer, more complete one next.
The structure
How your 6 weeks break down.
Six weeks splits cleanly into three two-week phases — build a base, add intensity, then peak. It's a complete training cycle in miniature.
Phase 1
Weeks 1–2
Base
Establish the routine and build aerobic and structural foundation. Moderate volume, controlled intensity — this is where consistency is set.
Phase 2
Weeks 3–4
Build
Intensity steps up. Key sessions get harder and more specific to your goal, while volume holds. The bulk of the adaptation happens here.
Phase 3
Weeks 5–6
Peak
Your sharpest, most goal-specific work, then a short taper. You finish the block fitter and, if you're racing, ready for it.
Week 4 (build) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Easy Run
40 min conversational + strides
Lower-Body Strength
Squat, RDL, split squat, core
Intervals
5×3 min hard, 90s recovery
Rest or Mobility
Light stretching, foam roll
Upper-Body Strength
Press, row, pull-ups, accessories
Long Run
8–10 km steady, goal-specific
Rest
Full recovery day
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
30 days free.
Every length costs the same: 30 days free, then £3.99 a month or £34.99 a year. Cancel any time before the trial ends and you pay nothing.
FAQ
Common questions.
Is the 6-week plan free?
The first 30 days are, which covers most of a 6-week block. After that it is £3.99 a month — and on the subscription the plan is rebuilt every 2 weeks around what you actually did, rather than running to the end as written.
What's included?
Everything: daily sessions with sets, reps, and pacing, your full periodised plan, progress tracking, and coach chat. It's the complete product, not a limited preview.
What happens after 6 weeks?
The next block starts from where you finished. On the subscription that block is rebuilt from what you actually trained rather than written in advance, and your progress and history carry across.
Can I use it for any goal?
Yes — hybrid or Hyrox. You choose during onboarding and the 6-week plan is periodised specifically for that goal.
Different timeframe?
Browse plans by length
Your next PR starts today.
Personalised, periodised training that rewrites itself. Free for 30 days, then £3.99/month. Cancel any time.