Runner sprinting up a sand dune at dusk

Training plans, built to be finished

Train hard.
Keep it simple.

Strength, running, Hyrox, hybrid, kitesurfing. Plans that fit your week, built by athletes, not algorithms.

Browse plans

€9.95

every plan

Hypertrophy◆ 5K to Marathon◆ Hyrox Prep◆ Hybrid Engine◆ Kitesurf Fit◆ Recovery◆ Hypertrophy◆ 5K to Marathon◆ Hyrox Prep◆ Hybrid Engine◆ Kitesurf Fit◆ Recovery◆

Pick your discipline

01

Strength & Hypertrophy

8 and 12 week programs, 2 to 6 days per week

 02

Running

Beginner and advanced, 5K to full marathon

 03

Hybrid

Strength plus cardio, built for the all-rounder

 04

Hyrox

Beginner prep, running speed, station strength

 05

Kitesurf

12 week conditioning for longer, stronger sessions

 06

Hiking & Trekking

Strength for hikes, multi-day treks and heavy packs

 07

Breathing & Recovery

Guided sessions to recover harder than you train
Made for you

All plans are custom made for you, based on your age, available equipment, weight, height and current performance.

Featured plans

Start this week

Every plan is custom made for you, based on your age, available equipment, weight, height and current performance.

Hypertrophy €9.95

8-Week Hypertrophy

Build muscle with progressive overload. Available for 2 to 6 training days per week.

8 weeks · all levels
Strength €9.95

12-Week Strength

Get stronger on the big lifts with a simple, proven progression. Also available as 8 weeks.

12 weeks · intermediate
Running €9.95

Beginner 5K

From the couch to a full 5K. Three runs per week, zero guesswork.

8 weeks · beginner
Hyrox €9.95

Hyrox Beginner Prep

Everything you need for your first race: running, stations and pacing.

12 weeks · beginner
Hybrid €9.95

Hybrid Engine

Strength and cardio in one week without burning out. Pick 3 to 5 days.

10 weeks · intermediate
Kitesurf €9.95

Kitesurf Strength & Cardio

Ride longer sessions with more control. Grip, core, legs and engine.

12 weeks · all levels
Beginner €9.95

Beginner Strength & Mobility

From zero to confident. Strength basics plus the mobility to keep you moving well.

8 weeks · complete beginner
Conditioning €9.95

The Engine

The fast route to a bigger engine: VO2 max intervals and aerobic capacity in one plan.

8 weeks · all levels
Restart €9.95

The Comeback

Back after months or years off. Rebuild strength and conditioning without wrecking week one.

6 weeks · all levels
Anywhere €9.95

Minimal Kit Strength

Full strength training with dumbbells, bands and bodyweight. At home, in a hotel room, on the road. No gym required.

8 weeks · all levels

More plans coming: advanced 5K, 10K, 16K, half and full marathon, breathing sessions and more.

Three steps. That's it.

01

Pick your plan

Choose your goal, your level and how many days per week you can actually train.

02

Pay €9.95

One price for every plan. No subscription, no upsell, no coaching call you didn't ask for.

03

Start training

Get your plan instantly as a clean PDF. Week by week, session by session.

Why Dune Athletics

Built by athletes who train for real life. Not for the algorithm.

Dune Athletics is built by athletes: kitesurfers, runners and lifters who got tired of two things: 80 euro coaching programs full of filler, and free plans that were never written for a real week.

Every plan here is simple enough to stick to and hard enough to work. That's the whole philosophy. And at €9.95, buying one is easier than skipping it.

First light

Your next block
starts here

Pick a plan tonight. Start in the morning.

Browse all plans, €9.95 each

Dune Athletics

Train hard. Keep it simple.

© 2026 Dune Athletics