ROXJAYA WARRIORS by Dina Rosdiana

Who it's for

• You train 3–4 days a week and mostly on your own.
• You've done a Hyrox (or a few) and want to go faster with structure.
• You're outside Jakarta, or travel a lot, and need a plan that moves with you.
• You want a coach's programme without the 1:1 price.

Not sure? Answer four questions in Ask Dina and the site tells you which zone fits — or run your last race through the split analyser and see what it says about where you lose time.

What's included

• New training week every MondayThree to five sessions: run–station–run, a strength day, an easy run, and a weekend race-specific piece. Written for the Hyrox calendar, so the block peaks for the next Indonesian race.
• Station technique libraryDina's cues for all eight stations plus the carry-over lifts, in the app next to the session they belong to.
• Private community groupWarriors training the same week you are. Post your splits, ask questions, find a doubles partner.
• Monthly live Q&A with DinaOne hour a month. Bring your race, your splits, your problem station.
• Delivered in the TrueCoach appLog sessions, watch demo videos, track compliance. Works on any phone.

A typical week

Example only — the real week depends on your race date and level.

• MonStrength: lower body + carries (Bulgarian split squats, sled-drag rows, farmers).
• TueRun–station–run: 4 × (1 km + station) at race pace.
• ThuThreshold run 5–8 km + wall-ball density set.
• SatRace-specific: half-Hyrox simulation or station circuit.
• SunEasy 40–60 min run or full rest.

Every block ends with a two-week taper and a fuelling plan for race week.