FOUR plus ONE

FourPlusOne – Our Training Programs

All of our training programs are built on a solid scientific foundation, combined with field experience and a passion for sport and discipline. Every program is designed to ensure logical progressions, appropriate loads, and a method that supports you safely and effectively.

All programs are fully accessible through the Train Heroic app, where you can view workouts, log your data, and track your progress. After purchase, you will receive a link to download the app and start your journey right away.

> CROSS TRAINING
A program inspired by high-intensity functional workouts, ideal for developing strength, endurance, and complete athletic ability.
- Duration: ongoing monthly subscription (4+1 days per week; the “+1” day can be replaced with personal activity)
- Key movements: from the fundamentals of Olympic weightlifting to gymnastics and conditioning — squat, deadlift, clean & jerk, snatch, push press, pull-up, toes-to-bar, handstand push-up, burpees
- Workout type: high-intensity circuits with integrated cardio
- Goal: improve overall performance, conditioning capacities, and movement technique
Discover the program
> PURE HYBRID
A program designed to integrate strength, cardio, and functional capacity.
- Duration: 4 months (5 days per week)
- Structure: 3 strength, explosiveness, power, and plyometric days
  2 Zone 2 cardio and interval days
- Ideal for: athletes in off-season or beginners who want to safely and comprehensively enter hybrid training
- Goal: develop complete physical capacities, endurance, and functional strength
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> STRENGTH FOR ENDURANCE
A program designed for endurance athletes — runners, trail runners, road/off-road cyclists, and skiers — who want to keep their usual training and add just 2 strength, power, and plyometric days per week to improve performance and power without disrupting their plan.
- Duration: 5 months (2 days per week)
- Contents: strength, power, explosiveness, and plyometrics
- Goal: improve endurance performance and power while leaving space for personal outdoor training
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> HY FIRE Base – by Gloria
A structured training path for those preparing for Hyrox® competitions with a complete and progressive plan. Each week combines high-intensity running sessions with functional circuits specific to the 8 competition stations.
- Duration: renewable monthly subscription
- Frequency: 5 weekly sessions (4 high-intensity workouts + 1 active recovery session)
- Focus: functional strength, cardiovascular endurance, and metabolic workouts
- Objectives: build racing rhythm, increase the ability to manage fatigue under muscular stress, and improve transitions between running and stations. Ideal for athletes preparing for their first Hyrox® or looking to improve their arena time
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> HY FIRE PRO – by Gloria
Advanced programming for athletes with solid experience. Higher volume and intensity for those aiming for competitive results in Hyrox® races.
- Duration: renewable monthly subscription
- Frequency: 6 weekly sessions (5 high-intensity + 1 active recovery)
- Level: advanced — requires a solid base of strength and cardiovascular capacity
- Goal: maximize performance, transition speed, and mental endurance for high-level competition
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> FONDAMENTA
A HYBRID program designed to build a solid base of strength, endurance, and explosiveness, improving performance in a 360° way without neglecting any aspect.
Strength progression without overloading the body and endurance development through science-based workouts.
- Duration: ongoing monthly subscription (4 days per week + 1 extra day)
- Structure: 2+1 days dedicated to strength, power, and accessory muscle-building work.
  2 aerobic days focusing on endurance and metabolic power.
- Ideal for: those who want to consolidate technique, general strength, cardio capacity, and physical structure, laying solid physical foundations
- Goal: build strong and lasting fundamentals, improve muscular balance, power, and control, maintain a complete hybrid approach, prepare the body for more advanced programs, and improve overall fitness and quality of life
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IT'S TIME TO BEGIN

WHO WE ARE

Marco L.
Always fascinated by athletic discipline, I have dedicated many years to endurance competitions and long-distance mountain running, alongside strength training in the gym and cycling. Passionate about alpinism, climbing, and outdoor sports, I discovered in CrossFit a common language capable of uniting strength, endurance, and body control.

Today, I integrate CrossFit, running, climbing, and alpinism to promote a conscious, 360-degree training approach designed to develop performance, adaptability, and physical longevity.

Certification:
- CrossFit Trainer Level 1
Andrea
During my time in the military I discovered CrossFit, a training style that truly captivated me. After 8 years of dedicated practice, I opened my own CrossFit box 4 years ago with the goal of providing high-quality, up-to-date training. With my experience and passion, I’m here to guide you towards achieving your fitness goals, offering personalized and specialized training programs tailored to your needs.

Certifications:
- CrossFit Trainer Level 2
- FIPE Weightlifting Coach Certified
- AIF Level 1
- Completed a Chinese
- Weightlifting course
Marco Z.
I have always been passionate about physiology and performance. I have spent years training, coaching, experimenting and studying, and it was time to share the fruits of this experience.
Many years of experience as an athlete and coach.

Certifications:
- Exercise Science Graduate - UNIPD
- Science of exercise by UNI of boulder - Colorado
- Prepared athletic snowboard cross by Olympic athlete
 Gloria Corbetta
World Champion in Hyrox (2025, 30–34 category) and Spartan Race (2023, 25–29 category), CrossFit and Hyrox athlete, passionate about functional training.

She brings direct experience, method, and passion into her programming, guiding athletes to improve strength, endurance, and performance in a concrete and measurable way.

Licenses and Certifications:
- CrossFit Trainer Level 1
- Hyrox Trainer Level 1