In-person Strength & Conditioning, Sports Rehabilitation & Return to Sport, and structured online training — one coaching philosophy, three ways to train.
Assess → Plan → Train → Progress. Whichever path fits you, the approach behind it is the same.
Individualised, in-person Strength & Conditioning at Horizen Gym (Gardens) or ETA (Rondebosch) — strength, conditioning, running and HYROX preparation, coached 1-to-1.
In-Person CoachingSports Rehabilitation & Return to Sport — individualised in-person sessions that progressively rebuild capacity and guide a structured return to training.
Sports Rehab & Return to SportStructured Running, HYROX and Hybrid programs, built for independent training — purchase and start this week.
Explore Training ProgramsSessions from R370, depending on location. Programming is built around your goals, current ability and training demands — coached, not just prescribed.
Performance-focused training environment
My main base for 1-to-1 coaching. Strength development, conditioning, running performance and HYROX preparation, coached individually from session to session.
The same individualised Strength & Conditioning coaching is also available at ETA, Rondebosch.
Individualised in-person sessions that progressively rebuild strength and capacity after injury, and guide a structured return toward full training and, where appropriate, competition.
Choose a ready-made program below, or a custom plan built entirely around you. These are separate from in-person coaching and Sports Rehabilitation & Return to Sport, which are individualised, in-person services.
Base-building through race-specific programs.
Race-day prep blending running with functional strength.
Strength and endurance trained concurrently.
Structured running with weekly gym sessions, heart-rate paced.
Heart-rate zone running with strength testing and gym work.
Periodized training plus a dedicated strength & mobility block.
Higher-intensity HYROX preparation, including sled work.
Full 12-week HYROX program with a dedicated gym sheet.
Structured gym sessions paired with half-marathon running.
Not every athlete needs the same plan. Your training should reflect your goals, experience, training history, lifestyle and current workload.
Choose from a 12-week custom running program or take your training further with The Coaching Blueprint — a completely personalised coaching experience combining multiple aspects of your training and nutrition.
Built around your goals, experience, training history and current workload.
Every program considers your:
Your program is built around clear pacing, appropriate training volume and progressive development.
Best for: Beginners, returners and runners who want a structured plan to follow.
Best for: Intermediate runners who want more structure, strength training and injury-prevention support.
Best for: Runners targeting a race, personal best or major performance goal.
Want more than just a running program? The Coaching Blueprint is a fully customised coaching program built around your goals, your lifestyle and your training.
Your Blueprint can combine running, gym-based strength training, HYROX sessions, conditioning, mobility and more, all structured into one integrated program.
Ideal for: Anyone who wants their training, performance and nutrition brought together into one completely personalised plan.
Ready to build your Blueprint? Contact Hayden to get started.
Not every athlete needs a standard 12-week program. Custom programs are available for any duration and can be designed around a wide range of goals and sporting codes, including:
Whether you need a shorter program, a longer-term plan or something completely individualised, get in touch to discuss your requirements.
Sports massage and recovery, available at both training locations — 30, 45, 60 and 90-minute sessions.
Decisions grounded in established training science, not trends.
Your goals, current ability and training history shape everything.
Load and volume sequenced deliberately — nothing is random.
Every session serves a measurable outcome, in-person or online.
I'm Hayden Byrne, a Strength & Conditioning Coach, Running & HYROX Coach, and Sports Massage Therapist.
I help people train with purpose, improve performance and build long-term physical resilience. Whether you're preparing for a race, improving your performance on the field, returning from injury, or simply looking to become stronger and fitter, I take an individualised approach to your training.
My coaching combines evidence-based training with practical experience, using your goals, training history, current ability and lifestyle to build a program that works for you.
I'm passionate about helping people understand their training, overcome setbacks and achieve things they didn't think were possible.
Couldn't have asked for a better coach! Hayden always goes the extra mile. He adjusted my plan along the way, motivated me and believed in me through my hard runs and pushed me when I needed it! If you have a goal that feels near impossible, Hayden is the coach that will get you there!
— Georgia Faure, 12-week PREMIUM PackageHayden is a world-class coach! It's so nice to have someone that is so passionate about what he does! He's really inspired me to take my fitness to the next level. I definitely will keep coming back!
— Nick Barlow, In-person coachingI had a few sports massage sessions with Hayden during my cricket season, usually after a long week of training and ahead of match days. He was always punctual, professional and extremely knowledgeable about the body and recovery.
— Givon Christian, Sports MassageCoach with me in person at Horizen or ETA, start a rehab journey, book a massage, or choose a structured online program.
Or get in touch directly