Designed to drive high performance in fitness, strength and functional ability, GAIN10 Level 3 tests your engine with 800m running loops paired with high-volume dumbbell, kettlebell, plate and bodyweight stations. Step up to the start line, test your limits, and experience a hybrid challenge built to unlock your full athletic and health potential!

Who is GAIN10 Level 3 for?

• Adults Looking for Massive Fitness, Strength and Health Gains: Cardiovascular fitness and muscle strength are independent predictors of health. In general, this means the fitter and stronger you are, the better your health, the longer you live and with good health and functional ability. Training for GAIN10 will absolutely increase your strength, fitness, balance and functional movement ability. These are the adaptations to multimodal training. But this type of training also makes a massive difference to wellness, vitality, physical health, mental health, and quality of life, as is evidenced in our numerous published research papers in this space. We have specifically and strategically incorporated all the health-related components of fitness into this event for ultimate health and wellness gains. GAIN10 is all about the GAINS! It is the ultimate exercise for health goal.
• HYROX & TRYKA Athletes: Looking for a new event to challenge your training and performance.
• Gym-Goers: Looking for the perfect goal to focus your hybrid training and increase your fitness and strength performance in an accessible way.
• At-Home, Online & Community Members: EduFIT At Home members and online workout enthusiasts looking to bridge the gap between home training and an exciting in-person event day. Training for GAIN10 can be done completely at home with simple weights making it a very accessible event to train for.
• Adults Who Currently Run and/or Strength Train: GAIN10 will give you a challenging goal to focus the quality of your training and bring your performance to a new level.
• Runners Seeking Strength: Outdoor or club runners looking for a fast hard course and a structured, goal-driven reason to integrate strength training, functional movements and mobility into your training to augment running performance.
• Team sport players (GAA, rugby etc.): Looking for a tough off-season goal that challenges stamina, strength and grit.

Choose Level 3 if you are an athlete, team sport player, hybrid gym-goer, or HYROX/TRYKA competitor who is ready to tackle 800m run intervals paired with demanding stations like 40-rep goblet squats, 200m farmer’s carries, and 80m burpee broad jumps. Working with loads up to 16kg kettlebells and 10kg plates for women, or 24kg kettlebells and 16kg plates for men, it is designed for those looking to challenge their endurance and strength.

Level 3 Training Programme

This downloadable PDF is a 6-week Level 3 event specific training programme designed by Sports Scientist, Exercise Physiologist and Founder of GAIN10, Dr Diane Cooper. The final week (week 7) outlines a ‘race ready’ schedule.

What’s included:

• One time purchase, life time access.
• Four key event specific sessions per week for six weeks.
  • Session 1: Zone 2 running – weekly prescription.
  • Session 2: The GAIN10 Level 3 Hybrid Training session – weekly prescription.
  • Session 3: The full-body strength and conditioning session. We designed these specifically for GAIN10 Level 3. These are 40- to 50-minute follow-along videos that we’ve recorded in studio specifically for this event. You can scan the QR codes to view and do, or click the links.
  • Session 4: Threshold Runs – weekly prescription. These are disgusting, sorry!
• The why’s behind the sessions and training zones if you are interested to learn more.
• Bonus Video 1: An on-demand masterclass from Diane focused on optimising performance gains (and minding yourself) through manipulation of overload and recovery.
• Bonus Video 2: A follow-along flexibility routine to help you recover from training, prevent injury, and improve your mobility.
• Level 3 Training Programme Fee: €120.