UR PERFORMANCE PROGRAMMING, TIMETABLE AND ONLINE UPDATE

Program Overview

Our program design is tailored to cater for hybrid training, enabling you to achieve optimal performance in both running and strength disciplines. Each training block is strategically structured to support peak weeks and assessment days, allowing you to track your progress and progressively overload over time.

Training Structure

• Core Base Development: Focus on low-impact volume training to establish a solid foundation.

• Progressive Overload: Gradually increase intensity and volume to enhance performance.

• Hybrid Event Preparation: Specifically designed to support higher intensity training for events like Hyrox.

Goals

Our plans are aimed at helping you develop a strong base that will support your transition to higher intensity training, ensuring you are well-prepared for hybrid competitions.

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Overview of Current Approach

We’re keeping the same overall template, structure, progression, and regression model. The only changes will be within the individual sessions themselves (as updated on slides), but the system stays the same.

Future Plans

We’ll continue running this approach until the bi-annual CSAT. That will give us the data and feedback needed to make any informed changes to programming if required.

Current Focus

Right now, the priority is consistency and execution.

Timetable Direction (A & B Model)

A key takeaway from the discussion is the necessity of having year-round running support.

From both performance and retention perspectives, this is crucial. When integrated with UR Online, it offers a robust solution for maintaining member progress and long-term engagement.

The suggested running structure:

• Weekly track session

• Weekly 1K loop or park-based session (e.g., Peel Park)

• Long run every weekend

• Structured running progression throughout the week

This approach enables us to enhance the offering without increasing class slots or affecting open gym capacity.

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Timetable A (September → May)

Primary focus:

• HYROX

• Running

This will be the main focus during this period.

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Timetable B (Seasonal Shift)

Primary focus:

• ATHX / Affix-style training

• UR Games

• Turf-style competition prep

Important to note:

• HYROX and Podium sessions will still remain

• This is a shift in emphasis, not a full switch

Potential changes:

• One HYROX Solo session replaced with a competition-focused session

• Introduction of formats like YGIG

• Certain days (e.g. Tuesday/Friday) becoming more comp-specific

Athxx-style sessions will still run year-round, just with increased focus during this phase.

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UR Online (Structure & Delivery)

We’ve aligned on the following structure:

• UR HYROX Online – Rob

• UR Affix Online – Chris

• UR Tri Online – Charlie

• UR Running Online – UR TEAM/Running coach

Platform: Fittr App, Training Peaks (Triathlon)

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Onboarding & Delivery Model

• Initial consultation

• 7-day turnaround for programme delivery

• Built around the Performance Pathway

Each individual is placed into a pathway:

• Everyday

• Performance

• Competitor

A structured template is then applied and tailored to their goal.

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Integration with Classes

For members:

• Option to follow their individual programme

• Or attend specific classes aligned with their programme

This keeps the balance between personalised coaching and community.

For non-members:

• Online-only access (no class integration)

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Programming Timeline & Workload

• 12-week programme structure

• Weekly review touchpoints

Estimated workload:

• Initial setup: up to ~4 hours

• Weekly adjustments: ~30 minutes

• 12-week rebuild: ~2 hours

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Resource Ecosystem

Each pathway will include supporting resources such as:

• Event guides (e.g. HYROX breakdowns)

• Nutrition guidance

• Taper plans

• Race day strategy

• Mindset support

• Erg efficiency and technique