How to build a winning training schedule for ATHX 2025

Competing in ATHX 2025 will demand good physical conditioning, including strength and capacity as well as mental resilience. There’s no way around it you’ll need a well-structured training plan to ensure you’re at your best, this is why building a winning training schedule for ATHX 2025 is key. In this guide, we’ll cover the essentials, including year-round strength training, breaking down your training into focused 8-week blocks, and optimising your preparation for ATHX success.

Train Strength All Year Round!

One common mistake athletes make is focusing on strength training only during the competition build-up phase. However, strength is the foundation for performance, injury prevention and it takes an insane amount of time and effort to build. Making it critical to train consistently all year round.

Key Tip: Incorporate 2–3 strength-focused sessions per week, with exercises like deadlifts, squats, presses, and pull-ups. Adjust intensity and volume to avoid burnout or interfering with sport-specific training.

Build up a solid aerobic base

Same concept as above, you’re looking at a 12min event on the bike and run. Making sure you can express huge amount of efforts in the 24min zones on each will be very valuable later on when you try to narrow it down as it becomes a bit more ATHX specific.

It’s a bit like how like a 5k Olympian might train for the 10k running distance while in off season.

WINNING TRAINING SCHEDULE FOR ATHX 2025 WITH on-u

With the ATHX event calendar in mind, an 8-week training block is an ideal structure to focus on progressive improvements without risking overtraining. Bear in mind, those 8-weeks are meant to be hard, and very comp specific. So specific that any coach looking at the program should be able to guess what you’re training for. Here’s how we broke it down:

Week 1: We are covering some sort of testing, this is very important. Especially if you’re new to this type of training. Getting a feel for what the event will be like and the movment is great, it’s also great fun to have a before and after so you’re able to compare your PB’s.

Weeks 2-7: This is where the real work gets done, the bulk of the program and arguably the most important. The aim is to really push yourself on the strength training and expose yourself to soo many Metcon with the ATHX movements that it becomes second nature.

Week 8: Last week, just checking on the boxes the most important thing here is to do just enough to stay ready and don’t get de-conditioned while not doing too much before the event.

If you’d like access to this program, just click here!

A few final notes

1. Customize for Your Weaknesses

Identify areas where you need improvement—whether it’s strength, endurance, or skills—and dedicate extra time to them throughout the year.

2. Track Your Progress

Use a training journal or app to log your performance and adjust your schedule as needed. This ensures you’re progressing consistently but can also be a great motivational tool!

3. Listen to Your Body

While training hard is necessary, overtraining can derail your progress. Include rest days and active recovery sessions to stay healthy and injury-free.

4. Incorporate Nutrition and Recovery Strategies

Fuel your body with proper nutrition and prioritize recovery tactics like sleep, hydration, and stretching. A solid training plan is only as good as your recovery habits.

Final Thoughts

By committing to year-round strength training and structuring your preparation in manageable 8-week blocks, you’ll build a foundation of strength, endurance, and skill that ensures peak performance at ATHX 2025. Start now, stay consistent, and adapt as needed —your best results will come from smart planning and hard work.

Are you ready to crush ATHX 2025?

Author - KARIM Djidel

I’am a coach and athlete, I offer 1-1 personal training services in Hackney Wick but also online training globally. Feel free to reach out if you’d like more tips on fitness and/or how to get started!