What is ATHX? – Training, Workouts, and How to Get Started
ATHX is more than a race. It’s a structured, high-performance experience that tests strength, endurance, and resilience across multiple performance zones - all within a 2.5-hour format designed for individuals and pairs.
Whether you're competing for a podium spot or just looking for a new challenge, ATHX delivers a full-spectrum test of athleticism.
What is ATHX?
ATHX is a next-generation fitness event built for athletes of all levels. With a consistent format and standardised movement patterns, it’s designed to be both accessible and highly competitive - encouraging repeat participation, performance benchmarking, and smart training.
Each event combines strength, endurance, and Metcon-style training, creating a comprehensive challenge that rewards well-rounded fitness. Unlike traditional events that favour one energy system, ATHX forces you to transition between very different physical demands - from lifting heavy to recovering under fatigue, to pushing deep into your aerobic engine.
The ATHX Format: What to Expect
The ATHX experience spans 2.5 hours, broken into several performance-focused zones. Each one is designed to challenge a different aspect of fitness:
Warm-Up Zone (30 mins)
Before the competition begins, athletes complete a structured warm-up to elevate heart rate, mobilise key joints, and prepare mentally. This phase sets the tone for optimal performance.
Strength Zone
Here, raw power takes centre stage. You’ll be tested on max reps and weight using compound lifts like the back squat and strict press. This zone rewards technique, tempo, and control under load.
Refuel Zone (10 mins)
An often-overlooked element of fitness events: recovery and nutrition. Here, you’ll get time to reset and hydrate, with expert support available on-site to help you refuel for what’s ahead.
Endurance Zone
You’ll take on sustained efforts either on foot or on the bike. Split into individual and team formats, this segment is all about engine, pacing, and mental grit.
Recovery Zone
After a hard push, it’s time to regroup. Whether you stretch, breathe, or hydrate, this short recovery phase helps prepare you for the final zone.
Metcon X Zone (by MARCHON™)
The grand finale. This is where it all comes together — a high-intensity functional workout blending strength, conditioning, and grit. Designed in partnership with MARCHON™, this zone leaves nothing in the tank.
Pro Tip: All movement standards and demo videos are available on the ATHX website, helping you train smart and compete with confidence.
Who is ATHX For?
If you train hard, value performance, and love a challenge, ATHX is for you.
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Beginners can pair up and scale their effort.
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Gym-goers will find familiar movements and equipment.
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Hybrid athletes and CrossFitters will thrive in the varied demands.
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Coaches and PTs can use ATHX as a goal-setting tool for clients.
You don’t need elite fitness - just commitment, preparation, and a desire to test yourself.
How to Train for ATHX
1. Build Total-Body Strength
Focus on compound lifts like:
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Back squats
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Strict presses
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Deadlifts
These feature directly in the Strength Zone and translate across all movement types.
2. Develop Your Engine
Sustainable stamina is key for the Endurance and Metcon X Zones:
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Zone 2 cardio (long runs or rows)
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Bike intervals
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Partner EMOMs
3. Master Movement Standards
Train with intention. Use the official ATHX movement guides to practise:
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Wall balls
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Burpees
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Kettlebell swings
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Sled pushes
Refining technique ensures you’re not wasting reps - or energy - on the day.
4. Simulate the Flow
Try training in a circuit style to mirror zone transitions:
Example Session:
→ 10 min bike @ race pace
→ 5 min rest
→ 5 rounds: 10 wall balls, 10 deadlifts, 100m sled push
→ 10 min easy jog
Sample ATHX Training Week
| Day | Focus | Workout |
|---|---|---|
| Mon | Strength | Back squat 5x5, strict press 4x8 |
| Tue | Conditioning | 4 rounds: 500m row, 20 burpees, 20 kettlebell swings |
| Wed | Mobility + Recovery | Zone 2 bike (45 mins), stretching |
| Thu | Circuit Training | 3-zone mock: sled push + wall balls + 400m run (3 rounds) |
| Fri | Skills | Movement standards + transitions |
| Sat | Full Simulation | Recreate event format (Strength + Endurance + Metcon X) |
| Sun | Rest | Active recovery or yoga |
How to Get Involved
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Visit the ATHX Website
Check out upcoming events, register, and download the movement standards. -
Train Smart
Use this guide to structure your prep and find a gym equipped for functional fitness. -
Bring a Partner
Competing as a pair can reduce pressure and double the fun. -
Benchmark and Improve
With a standardised format, you can return to future events and track your progress over time.
Final Thoughts
ATHX is helping to redefine what functional competition looks like. With clear standards, a welcoming community, and high performance equipment, it’s built to push your limits and help you grow.
Whether you’re stepping into your first competition or chasing a podium spot, ATHX offers the ultimate test of athletic versatility.
Ready to compete?
Start training and take on the challenge - one zone at a time.
ATHX FAQs
What is ATHX training?
ATHX training refers to the style of training designed to prepare athletes for the specific demands of an ATHX event. It typically includes a combination of strength training (e.g. back squats, strict presses), endurance conditioning (such as running or cycling intervals), and high-intensity Metcon-style circuits. The goal is to build well-rounded fitness across multiple domains - power, stamina, work capacity, and recovery. Training often involves circuit-style workouts, partner drills, and zone simulations to reflect the flow of the actual ATHX competition.
What is ATHX?
ATHX is a multi-zone functional fitness event designed to test strength, endurance, and overall athletic performance. Held over a 2.5-hour format, the competition includes distinct zones such as Strength, Endurance, Metcon, and Recovery - each targeting a different aspect of physical fitness. With scalable movement standards, individual and pair formats, and a standardised structure, ATHX is accessible to a wide range of athletes and provides a repeatable benchmark to track performance and progression.
How to train for ATHX
To train for ATHX effectively, your programme should balance strength work (e.g. compound lifts like back squats and presses), aerobic conditioning (running, cycling, rowing), and functional circuit training. Incorporate mock zone transitions to simulate competition flow and train with limited rest to improve recovery under fatigue. It’s also essential to practise the specific movement standards set by ATHX, available on their website, to build technical proficiency and avoid no-reps on event day.
What is an ATHX workout?
An ATHX workout is a structured training session designed to mimic the intensity and format of the ATHX event. This could include a combination of lifting, cardio, and bodyweight movements performed in sequence, often under time pressure. A typical ATHX-style workout might involve exercises like wall balls, sled pushes, burpees, kettlebell swings, and running - all strung together with minimal rest. These workouts help build the physical and mental capacity needed to perform across all ATHX zones.