The work, in detail
Four ways in, one idea behind all of them. Pick your lane and see exactly what you're signing up for, no mystery, no fluff.
You don't have to be fit to start. You just have to show up.
This is for anyone who's been wanting to start and just needed a push. One friend wants to start lifting, one wants to start running, and this week you do both, so you're a hybrid athlete from day one. It's built to do with a friend, because it's a lot more fun when someone's waiting on you.
Everything runs on effort, not numbers. There's a 1 to 10 effort scale and the talk test, so you can't do it wrong, you just give what you've got that day. Every run has a walk option, every lift has a gym version and a home version, and the two easy days are easy on purpose. That's what lets a beginner train both every single day without breaking down.
Drop your email and the whole week lands in the Playbook app.
Running and lifting that build each other instead of fighting each other.
This is the main program, and it's the advanced lane. Seven days a week, eight weeks, training both sides in the same week so neither one wrecks the other. If you're starting from zero, run the intro week first and come back to this.
Every run is prescribed to the minute, every lift has sets, reps, and a form cue written on every single exercise. Main lifts live around 12 reps and you progress by adding load, so you're building muscle while the engine grows. And the deload weeks are real, easing off on schedule is what makes the hard weeks work.
It lives in the Playbook app, with timers and logging in your pocket. One payment, no subscription, and no coach access, so this is the lane for athletes who never miss and self-correct.
Start the ProgramThe race is eight 1K runs with eight stations between them. So that's exactly what we train.
I've raced this, 1:24 solo and 1:12 in mixed doubles, so none of what follows is theory. This is for people with a Hyrox on the calendar, or the itch to put one there. Most first-timers don't blow up on fitness, they blow up on the specifics: the sleds are heavier than the Instagram clips look, the wall balls come after your legs are already gone, and the clock never stops in the roxzone.
So the training is race-shaped. You build the engine that survives eight 1Ks, the strength that makes the sleds a station instead of a wall, and you run off stations on tired legs on purpose, because that's the actual sport. Compromised running is the skill, so we train it, plus the transitions where average racers hand back minutes they already earned.
Start with the split calculator. Put in your goal time, see what every station has to cost you, then come train the gap. Race prep runs through 1:1 coaching, so the block is built around your race date, not a template.
A coach, not an algorithm. Built around your life, adjusted every week by a person who reads your numbers.
This is for people with a real target, a first half marathon, a Hyrox, a 70.3, or honestly just the decision to stop being one-dimensional. The programs above are great plans, but they don't know your week, your knee, or your race date. I do, because you tell me, and the plan bends around your actual life.
I'm NASM certified, I coach in person at Life Time in New York City and online everywhere else, and I'm in the work myself. I finished IRONMAN 70.3 Northern California in 6:47:26 in August, trained under a coach of my own the whole way. I keep the roster small so the check-ins stay real.
$249/MO · NYC IN PERSON + ONLINE · CANCEL ANYTIME
Before you commit
Free, about twenty minutes, no pitch. Tell me what you're chasing and where you're at, and I'll come back with times that work. If I'm not the right coach for it I'll tell you that too.
No spam. One reply from me, that's it.
The intro week
Drop your email and the whole week lands in the Playbook app. Seven days, a lift and a cardio piece every day, 45 to 60 minutes. Gym or home, run or walk, it all scales.
No spam. Train or unsubscribe.