TLW One-on-One Coaching. Pre Assessment
Please be as specific as possible. This will help us design your plan in a more accurate and therefore effective way.
Name
First Name
Last Name
I prefer to be contacted via:
Email
Phonecall
Whatsapp
Please provide us with your contact information.
Phone number with prefix
Email
example@example.com
Hyrox Experience: If you have competed in Hyrox, please share your best individual result (Time, Date, Location, Division)
Paste here your HYRESULT.COM result link (so we can be sure of your Hyrox ID)
What are your Hyrox / Sports goals (6 months, 2 years, 5 years)
Medical Questionnaire
Has a doctor ever said you have a heart condition and recommended only medical supervised activity?
Yes
No
Do you ever have chest pain brought on by physical activity?
Yes
No
Has a doctor ever recommended medication for your blood pressure, cholesterol or a heart condition?
Yes
No
Do you have a bone or joint problem that could be aggravated by the proposed physical activity?
Yes
No
Are you aware of any other physical reason against your exercising without medical supervision?
Yes
No
Please check off any of the following conditions or activities that may affect you:
Heart condition
Diabetes
Asthma - Uncontrolled
Short of Breath
Arthritis Bursitis
Rheumatism
Hernia
Smoker
Angina
High Blood Pressure
Sacroiliac Problems
Knee Problems
Shoulder Problems
Back Problems
Cervical - Thoracic - Lumbar
Drink Alcohol
Have you recently had surgery (last 2y) ? If so, please specify if possible.
Any injuries or limitations that we should know about?
I certify that these statements are true and correct.
Signature
Training and Biometrics Information
Fill only what you know
General Training Experience
Any
1
2
3
4
Very experienced
5
1 is Any, 5 is Very experienced
Strength/Powerlifting Training Experience
Any
1
2
3
4
Very experienced
5
1 is Any, 5 is Very experienced
Endurance Training Experience (Running, Cycling, Triathlon. X-Country Skiing, etc)
Any
1
2
3
4
Very experienced
5
1 is Any, 5 is Very experienced
HIIT/Crossfit Training Experience
Any
1
2
3
4
Very experienced
5
1 is Any, 5 is Very experienced
Hybrid/Hyrox Training Experience
Any
1
2
3
4
Very experienced
5
1 is Any, 5 is Very experienced
Talk a little about your training and competitive experience
Measurements
Rows
Value
Weight
Resting Heart Rate
% Body Fat
Height
Máx HR
HYROX SPECIFIC PERFORMANCES
Rows
Time
Date
City
Comments
Best Hyrox Time (official race Single PRO weights)
Best Hyrox Time (official race Single OPEN weights)
Best Hyrox Time (Doubles Pro)
Best Hyrox Time (Doubles Open or Mixed)
Strength Assessment
Rows
1 RM
Comments
Back Squat
Dead Lift
Strict Press
Bench Press
Best Hyrox SLED PUSH Time (official race Single PRO weights)
Best Hyrox SLED PULL Time (official race Single PRO weights)
Best Hyrox SLED PUSH Time (official race Single OPEN weights)
Best Hyrox SLED PULL Time (official race Single OPEN weights)
Aerobic Capacity & Hyrox Specific Assessment
Rows
Time
Comments
10k Run (or 5k)
400m Run
2k Row (Concept 2)
2k Ski (Concept 2)
Bike Erg 20´ FTP Test
100 Burpees For Time
Best Hyrox BBJ Time (official single race)
100 Wall Balls for time (Specify weight)
"Karen" Time (Crossfit Benchmark)
Training Availability
Our HYROX methodology is the system we apply with elite athletes, and the same structure Tiago uses in his own preparation.It has been developed, tested, and refined over several years through coaching, racing, data analysis, and practical experience at the highest level.The weekly structure is built around this base model: Monday AM: Strength + ERGs. Tuesday AM: Running intervals / PM: Optional double-threshold session: Bike or ERGs. Wednesday. AM: Specific strength + conditioning. Thursday: Rest or aerobic conditioning. Friday. AM: Specific strength + conditioning Saturday: Long specific HYROX session. Sunday: Long aerobic session: run or bike The goal is simple: build strength, durability, aerobic capacity, HYROX-specific efficiency, and the ability to perform under fatigue. Sessions can go from 75 to 120´.
How many hours per week are you available to work out?
Preferred rest day/days?
Are there specific days when you would like to have double workout sessions?
Do you travel regularly?
If you want to have a different weekly split, how should that look like
Training - Equipment and Facilities
Every day training location
Do you train at a Comercial Gym or at home (or are you a gym owner)?
Equipment Availability
Rows
YES/NO
Comments
Treadmill (eletric)
Assault Runner or similar
400m Track
Bike Erg (Concept 2)
ROW Erg (Concept 2)
SKI Erg (Concept 2)
Sled Push and 12.5m carpet
Sled Pull and 12.5+m Ropes
Wall Balls + Targets
Kettelbells
Sandbags
Assault Bike / Echo Bike
Barbells and Dumbbells
Contacts and Feedbacks
You will have one scheduled call each week. Additionally, specific extra calls will be arranged before and after the Hyrox official races. Feedback for training sessions will be provided directly in the comments section on TrainingPeaks.
What days and times during the week do you prefer for a call?
Other Info
.
Have you ever used the Training Peaks app for training, or are you currently using it?
Do you have a smartwatch or a Whoop band? Please specify the brand and model.
Anything else you think relevant?
Obstacles
What is the biggest obstacle to your success?
Submit
Submit
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