Training plans, built to be finished

Train hard.
Keep it simple.

Strength, running, Hyrox, hybrid, kitesurfing. Plans that fit your week, written by an athlete, not an algorithm.

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 & Outdoor

12 week kitesurf conditioning, hiking prep

 06

Breathing & Recovery

Guided sessions to recover harder than you train

Featured plans

Start this week

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

More plans coming: advanced 5K, 10K, 16K, half and full marathon, hiking prep, 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 an athlete who trains for real life. Not for the algorithm.

Dune Athletics was started by a kitesurfer, runner and lifter from Amsterdam 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.

Your next block
starts here

Browse all plans, €9.95 each