FREQUENTLY
ASKED.
Everything you need to know about MYFREQ, hybrid training for men 35+, HYROX preparation, nutrition and the 7 Frequency system.
What is MYFREQ?
MYFREQ is a hybrid performance coaching system for men 35 and older. It is built around 7 performance frequencies — Strength, Endurance, Athleticism, Discipline, Recovery, Performance and Legacy — and uses HYROX as the proof of concept for the complete hybrid athlete. It was founded by Joe Zabbia, a CPD-certified coach and former South African U18 800m national champion based in Pretoria.
Who is MYFREQ built for?
Men 35 and older who want to rebuild or maintain athletic performance. Specifically men who want to get stronger, run better, lose fat without losing muscle, prepare for HYROX, or simply refuse the gradual physical decline that most men accept after 35. MYFREQ is not a generic fitness app — it is a system designed around the physiology, recovery demands and life pressures of men in this age group.
Who is Joe Zabbia?
Joe Zabbia is a CPD-certified strength, nutrition, wellness and health coach based in Pretoria, South Africa. He is a former national-level 800m runner (1:53 PB, South African U18 national champion) and the founder of MYFREQ. He is currently competing in HYROX Masters 40-44 with a target of sub-1:20 at HYROX Johannesburg 2026.
What is the 7 Frequency system?
The 7 Frequency system is the MYFREQ training and lifestyle framework. The Body frequencies are Strength (build capability), Endurance (build the engine) and Athleticism (move like an athlete). The System frequencies are Discipline (create consistency) and Recovery (support adaptation). The Outcome frequencies are Performance (test the machine) and Legacy (create meaning). Together they build the complete hybrid athlete.
What is the MYFREQ Index?
The MYFREQ Index is a score generated by the free MYFREQ Assessment — a 21-question tool that measures how you are operating across all 7 frequencies. It shows your strongest and weakest frequencies and tells you exactly where to focus first. It is the starting point for every MYFREQ member.
How much does MYFREQ coaching cost?
MYFREQ has three tiers. Tier 1 (Self-Directed) is R799 once-off. Tier 2 (Subscription) is R399 per month. Tier 3 (1-on-1 coaching with Joe) is application-only with custom pricing and is limited to 10 active clients.
What is included in Tier 1?
Tier 1 (R799 once-off) includes: the full FREQ Transformation Course (11 modules), Fat Loss Macro Guide PDF, 30-Day Get Ripped Plan PDF, an age-adjusted Macro Calculator and a 45-minute Goal Alignment Call with Joe via Microsoft Teams.
What is included in Tier 2?
Tier 2 (R399/month) includes everything in Tier 1 plus: Strength Blueprint PDF, HYROX Starter Guide PDF, Life Performance System PDF, Sleep & Recovery Playbook PDF, the full member dashboard with progress tracking and weekly check-in tools, and a monthly check-in call with Joe.
What is Tier 3 coaching?
Tier 3 is application-only 1-on-1 coaching with Joe Zabbia. It includes a custom training programme, personalised nutrition plan, weekly check-ins and direct coach access. It is limited to 10 active clients to maintain coaching quality.
Is MYFREQ available outside South Africa?
Yes. Tier 1 and Tier 2 are fully digital and accessible worldwide. Tier 3 one-on-one coaching is also available internationally via remote check-ins. Pricing is in ZAR.
How is MYFREQ different from a generic fitness app?
MYFREQ is built specifically for men 35+ around the physiological realities of that demographic — not a generic programme adapted for it. The 7-frequency framework integrates strength, endurance, athleticism, discipline and recovery into one system. The coaching is built by a CPD-certified coach who is actively competing at the level he coaches. And HYROX provides an objective, measurable proof of concept for the system's effectiveness.
Can men over 40 build muscle?
Yes. Muscle growth remains possible well into the fifties and beyond with consistent resistance training, adequate protein intake and sufficient recovery. What changes after 40 is not the potential — it is the margin for error. The strategy must be more deliberate: more protein, better sleep, structured progressive overload and regular deload weeks.
How many days per week should men over 35 train?
Four to five training days per week is optimal for most men over 35. This typically means three to four strength sessions and one to two running sessions. For hybrid athletes preparing for HYROX, five days with a clear structure (strength days, Zone 2 days, interval days) produces excellent results without exceeding recovery capacity.
What is the best training approach for men over 35?
The most effective approach for men over 35 is compound movement-based strength training (squat, hinge, push, pull, carry, brace) combined with structured aerobic work (Zone 2 running and intervals). Progressive overload must be deliberate. Recovery must be managed. Protein intake must be high. This combination builds and maintains muscle, supports cardiovascular health, improves body composition and builds the hybrid athlete capable of sustained performance.
What is a hybrid athlete?
A hybrid athlete trains both strength and endurance simultaneously, with programming that allows each to develop without sacrificing the other. They are strong enough to perform at functional fitness stations and fit enough to run efficiently. HYROX — 8km of running combined with 8 functional fitness stations — is the definitive test of hybrid athletic capability.
How do you combine strength training and running without losing muscle?
The three variables that determine whether running causes muscle loss are: protein intake (2.0 to 2.5g per kg of bodyweight), calorie balance (do not run in a large deficit without sufficient protein) and strength training frequency (maintain at least 3 sessions per week). With these in place, strength and running develop simultaneously without muscle loss.
What are the six movement categories in the MYFREQ Strength Frequency?
The six fundamental movement patterns are: Squat (lower body strength and hip stability), Hinge (posterior chain — deadlifts, Romanian deadlifts), Push (horizontal and vertical pressing), Pull (rows, pull-ups, lat pulldowns), Carry (farmer carries, trap bar carries) and Brace (core stability and anti-rotation). A training programme built around all six produces a balanced, capable and injury-resistant body.
What is HYROX?
HYROX is a standardised functional fitness race. The format is identical at every event worldwide: 8 × 1km running segments, each followed by one functional fitness station. Total running: 8km. Stations in order: SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Rowing 1000m, Farmers Carry 200m, Sandbag Lunges 100m, Wall Balls 75 reps. Your time is your result.
Is HYROX suitable for men over 40?
Yes. HYROX has dedicated Masters categories (40-44, 45-49, 50-54, 55-59 and 60+). Men compete against athletes in their own age group. The race rewards athletes who are genuinely strong and genuinely conditioned — a profile that men over 40 with consistent training can absolutely build toward.
What is a good HYROX time for men over 35?
Sub-2:00 is a solid target for first-timers with 12 to 16 weeks of structured preparation. Sub-1:30 is competitive Masters level and requires 16 to 24 weeks of deliberate hybrid programming. Sub-1:20 is elite Masters performance and requires year-round hybrid training — this is the MYFREQ target for Masters 40-44 at HYROX Johannesburg 2026.
How long should I prepare for HYROX?
A minimum of 12 weeks from a general fitness base. For a competitive Masters time, 16 to 24 weeks is appropriate. The preparation follows four phases: Base (weeks 1–6, Zone 2 and compound strength), Build (weeks 7–12, intervals and station-specific work), Race Prep (weeks 13–16, race simulations at target pace) and Taper (final 2 weeks, volume drops 50%).
Where can I do HYROX in South Africa?
HYROX events have been held in Johannesburg and Cape Town. HYROX Johannesburg is the flagship South African event. Check the official HYROX website for current race dates and registration. Planet Fitness also hosts HYROX Simulations across South Africa — shorter events that replicate race conditions without the full 8km format.
What is the hardest HYROX station?
The sled push is the station that most commonly breaks underprepared athletes — even gym-fit men who have never specifically trained for it discover a significant gap. Wall balls in the final position, after 7km of running and seven prior stations, are deceptively demanding. Both require specific training in preparation, not just general fitness.
How much protein does a man over 35 need?
Men over 35 should target 2.0 to 2.5 grams of protein per kilogram of bodyweight per day. At 90kg, that is 180 to 225 grams. This needs to be distributed across 4 to 5 meals — the body can only utilise approximately 40 to 50 grams per meal for muscle protein synthesis. Protein is the single most important nutritional variable for both muscle building and fat loss after 35.
How do men over 35 lose fat without losing muscle?
The five rules: keep strength training (3 sessions minimum — the signal that muscle is needed), prioritise protein (2.0 to 2.5g per kg), create a moderate calorie deficit (500 to 700 kcal below maintenance), prioritise recovery (7 to 9 hours sleep — testosterone is produced here), and walk more (12,000 to 17,000 steps daily adds significant calorie expenditure without recovery cost).
How large should a calorie deficit be after 35?
500 to 700 kcal per day below maintenance is the effective range. This produces fat loss of approximately 0.5 to 0.7 kg per week while protecting muscle. Deficits above 700 kcal consistently elevate cortisol, suppress testosterone and accelerate muscle catabolism. The scale moves faster but body composition degrades.
Is cardio necessary for fat loss after 35?
Cardio is not required for fat loss — a calorie deficit drives fat loss regardless of cardio volume. However, Zone 2 cardio (60 to 70 percent of maximum heart rate) supports fat oxidation, cardiovascular health and recovery without adding significant training stress. Walking is the highest return-on-investment daily activity for fat loss.
How much sleep do men over 35 need?
Seven to nine hours per night is the non-negotiable target. During deep sleep the body releases growth hormone, repairs muscle tissue, regulates cortisol and consolidates motor patterns. A single week of insufficient sleep reduces testosterone by 10 to 15 percent. No training programme or supplement compensates for chronic sleep deprivation.
Why does recovery matter more after 35?
After 35, the body takes longer to recover from hard sessions, repairs connective tissue more slowly and is more sensitive to the compounding effects of insufficient sleep. Testosterone naturally declines, cortisol sensitivity increases and anabolic resistance makes it harder to maintain muscle. These factors make deliberate recovery management — sleep, protein, hydration, deload weeks — a performance variable, not a lifestyle preference.
How often should men over 35 take deload weeks?
Every 4 to 6 weeks, reduce training volume by 40 to 50 percent while maintaining intensity. Many men who plateau are not under-training — they are under-recovering. Post-deload training consistently feels stronger because accumulated fatigue has been cleared and underlying fitness is revealed.
What is Zone 2 training?
Zone 2 is low-intensity aerobic training at 60 to 75 percent of maximum heart rate — a pace where you can hold a full conversation without discomfort. It builds mitochondrial density, improves fat oxidation, lowers resting heart rate and improves recovery between hard sessions. Two to three Zone 2 sessions of 40 to 60 minutes per week is the effective range for most hybrid athletes.
TAKE THE ASSESSMENT.
The free MYFREQ Assessment scores your 7 frequencies in 21 questions and shows you exactly where to start.