694 PROGRAM

A PROGRAM DESIGNED FOR LONG TERM FITNESS...

'In training, just about everything work. However, nothings work if you don't stick with it long enough to make it work" - Eric Cressey

694 PROGRAM isn’t just another fitness challenge, it’s a long-term, structured training journey.

Over 694 days, you’ll build real, lasting fitness through progressive strength, hypertrophy, mobility, Mixed Modal Conditioning, and skill acquisition. Begin with the basics, master the fundamentals, and progress steadily. This program lays the foundation and supports your evolution toward durable, high-level fitness.

No more random "workouts" that lead nowhere
No more high-intensity fitness challenges that break you down
No more short-term plan, quick fixes and boring stretching routines

PROGRAM DETAILS:

694 PROGRAM follows ~16-week training phases, broken into 4-week blocks — each with 4 Functional Resistance Training (FRT)/week.

Every session blends elegantly mobility, strength, functional bodybuilding and skill acquisition to build complete, robust fitness.

The first year shares three main phases:

FOUNDATION: Master the fundamentals and learn the basics.
BUILD: Progress through increasing training demands.

COMPLEX: Integrate higher-level movements/skills and continuously seek progress (e.g., Handstand Walks, Pistol Squats, Weightlifting, etc).

Each phase is designed to keep you progressing steadily with purpose and intentional work.

RUNNING ADD-ON:

At any time, add a 16-week running progression (based on your level) to the program.

The running sessions have been designed to effectively combine your running endeavours with the 4 FRT per week.

We offer multiple tracks:

INTRODUCTION TO RUNNING

HALF MARATHON

MARATHON

ULTRA ENDURANCE

With this program, you will build muscle, get stronger, increase mobility, improve your cardiovascular capacity and make an impact - all at once.

START 7-DAY FREE TRIAL

FAQ

IS THIS PROGRAM SUITABLE FOR BEGINNERS?

NOT REALLY. THE 13-WEEK PROGRESSION HAS BEEN DESIGNED FOR INTERMEDIATE TRAINEES WHO HAVE ALREADY 2-3 YEARS OF STRENGTH TRAINING BACKGROUND AND WHO'S BEEN RUNNING 3+ TIMES/WEEK FOR AT LEAST ONE YEAR.
WHAT EQUIPMENT DO I NEED?

A WELL-EQUIPPED COMMERCIAL OR FUNCTIONAL FITNESS GYM IS IDEAL, ESPECIALLY ONE THAT OFFERS ACCESS TO TYPICAL HYROX/HYBRID GEAR: SLEDS, ROWERS, SKI ERGS, DUMBBELLS, AND A RUNNING TRACK OR TREADMILL,...
CAN I JOIN AT ANY TIME?

YES, YOU CAN SIGN UP ANYTIME.* ONCE YOU REGISTER, YOU’LL GAIN OUR TRAINING PLATFORM ACCESS WITHIN 24 HOURS AND CAN IMMEDIATELY PREVIEW UP TO 14 DAYS COMING SESSIONS. HOWEVER, YOUR PERSONAL PROGRAM OFFICIALLY BEGINS ON THE NEXT MONDAY, KEEPING YOUR WEEKLY PROGRESSION CLEAN AND STRUCTURED. EXAMPLE: IF YOU SIGN UP ON A WEDNESDAY, YOU’LL STILL BE ABLE TO VIEW YOUR SESSIONS AND TRAIN EARLY, BUT YOUR TRAINING BLOCK WILL OFFICIALLY BEGIN THE NEXT MONDAY. * KEEP IN MIND IT'S A 13-WEEK PLAN WITH RACE DAY BEING AT THE END.
HOW IS THE PROGRAM DELIVERED?

ONCE YOU’VE SIGNED UP, YOU’LL ACCESS THE ENTIRE HYROX PROGRAM DIRECTLY THROUGH OUR APP. YOUR WORKOUTS, DETAILED COACH NOTES, AND PROGRESS TRACKING WILL ALL BE AVAILABLE IN ONE PLACE.
DO I GET ACCESS TO ALL PROGRAMS?

WITH THIS SUBSCRIPTION, YOU SPECIFICALLY ACCESS THE FITNESS RACING PROGRAMMING. THIS PLAN IS BUILT TO INCLUDE EVERYTHING YOU NEED, FROM STRENGTH AND CONDITIONING TO RACE-PACE RUNNING TO HIT YOUR PEAK PERFORMANCE ON RACE DAY. WHILE THIS PROGRAM CAN TECHNICALLY BE COMBINED WITH OTHER KINAVIA PLANS LIKE THE 694 PROGRAM , RUNNING INTRODUCTION , HALF MARATHON, MARATHON OR ULTRA DISTANCE BUT IT’S NOT SOMETHING WE RECOMMEND, AS EACH PROGRAM IS DESIGNED TO BE FULLY COMPREHENSIVE AND DEMANDS PROPER RECOVERY.
HOW IS THE FITNESS RACING PROGRAM STRUCTURED?

THE FITNESS RACINGPROGRAM IS SPECIFICALLY DESIGNED TO HELP YOU DOMINATE YOUR NEXT HYROX RACE BUT IT ALSO SUITS ANY HYBRID EVENT THAT BLENDS FUNCTIONAL STRENGTH AND ENDURANCE. THIS PROGRAM RUNS OVER A 12-WEEK PROGRESSIVE TRAINING CYCLE, FOLLOWED BY A DEDICATED TAPER WEEK TO ENSURE YOU'RE RESTED AND READY FOR RACE DAY. FOR THOSE LOOKING TO CONTINUE THE SEASON, A SECOND CYCLE OF 13 WEEKS CAN BEGIN (BY SIGNING UP TO A NEW 3 MONTHS SUBSCRIPTION)
ARE COACHES AVAILABLE FOR SUPPORT?

ABSOLUTELY ! OUR COACHES ARE HERE TO SUPPORT YOU THROUGHOUT YOUR JOURNEY. YOU CAN REACH OUT TO THEM DIRECTLY VIA THE APP FOR ANY PRACTICAL QUESTIONS RELATED TO YOUR PLAN. IN ADDITION, FOR CERTAIN SESSIONS, YOU WILL HAVE THE OPPORTUNITY TO SHARE A VIDEO OF YOUR EXERCISES, WHICH WILL BE ANALYZED AND COMMENTED ON BY THE COACHES. AND YOU ALSO HAVE ACCESS TO THE KINAVIA WHATSAPP GROUP, WHERE COACHES ARE ACTIVE AS WELL. IF YOUR QUESTION RELATES TO TRAINING, PACING, GEAR, OR GENERAL STRATEGY, FEEL FREE TO ASK IT DIRECTLY IN THE GROUP. YOU’LL GET A COACH’S RESPONSE, AND YOUR QUESTION MAY ALSO HELP OTHERS WHO ARE ON A SIMILAR JOURNEY. IF YOUR QUESTION ISN’T COVERED HERE, DON’T HESITATE TO REACH OUT AT: HELLO@KINAVIA.BE
CAN I TRY THE PROGRAM BEFORE COMMITTING?

YES, WE OFFER A 7-DAY FREE TRIAL SO YOU CAN EXPLORE THE PLATFORM, TEST THE WORKOUTS, AND CONNECT WITH YOUR COACH. IF IT DOESN’T FEEL LIKE THE RIGHT FIT, YOU CAN CANCEL BEFORE THE END OF YOUR TRIAL PERIOD.
WHAT IS THE COMMITMENT PERIOD AND PRICING?

AT THE MOMENT, WE OFFER A 3-MONTH COMMITMENT ONLY. EACH TRAINING PHASE LASTS 13 WEEKS AND IS RENEWABLE TO HELP YOU BUILD MOMENTUM AND MAINTAIN PERFORMANCE THROUGHOUT THE HYROX SEASON’S QUALIFYING PERIOD. THIS APPROACH ENSURES YOU'RE ALWAYS SUPPORTED WITH A CLEAR PROGRESSION PLAN. THE PROGRAM IS PRICED AT €69.99 PER MONTH.

— [ki.neɪ.vi.ə]

At KINAVIA, every word is part of a story.

'KIN' sparks your inner physical traits for movement, 'A' ignites your desire to change as an athlete, and 'VIA' represents the path of holistic well-being.

These words form the foundation of KINAVIA's mission: to elevate the standard, together.