You might have seen “HYROX” popping up in fitness circles, and for good reason. It’s one of the fastest growing “fitness races” in the world: a competition combining running and functional workout stations, repeated in a standardized format across the globe.

Whether you’re new to HYROX or aiming to improve your time, training smart is the key. This guide walks you through how to build a HYROX training program, tips for execution, and race-day preparation.

What Is HYROX?

A HYROX race consists of eight rounds of doing 1 km run + 1 functional workout station.

The stations are fixed (same order) and include movements like sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges, wall balls, etc.

Because the format is consistent worldwide, finishing times are comparable globally, making it more than just a local race.

Given that combination of running + strength + endurance + functional movement, your training needs to be well balanced.

Training Principles & Key Focus Areas

Here are the foundational principles to guide your HYROX prep.

1. Build a solid aerobic base

You need to be able to sustain effort across 8 km (in total), interspersed with functional work. Don't just sprint—get comfortable with moderate runs (tempo, threshold runs, etc.). Many athletes find that HYROX 1 km split pace is closer to half-marathon pace rather than 5 km pace. 

2. Strength + functional conditioning

The functional stations require strength, power, grip work, and muscular endurance. Your training should include exercises like:

-              Sled pushes / pulls

-              Farmer’s carries

-              Sandbag lunges

-              Wall balls

-              Burpee variations

-              RowErg / SkiErg 

Doing these in circuits or “hybrid workouts” (mixing run + functional) helps your body adapt to switching between modalities.

3. Interval / high intensity work

You’ll want workouts that push your lactate threshold and train recovery between explosive efforts. For example, interval runs, sprint + sled circuits, or combination workouts (run + sled + row).

4. Technique, efficiency & pacing

Especially in sled push/pull, transitions, and cardio machines (ski erg, rower), efficiency saves time and energy. Also, pacing is critical many competitors make the mistake of starting too fast.

5. Recovery, mobility & injury prevention

HYROX demands are high, so you’ll need mobility work, foam rolling, stretching, rest days, etc. Also, monitor fatigue to avoid overtraining.

Our Curated 12-Week HYROX Training Plan for Beginners

Here’s a rough outline you can adapt. You should tailor volume and intensity based on athlete level and time availability.

HYROX-Ready Gyms in Singapore

Mobilus HYROX Lab

Mobilus hosts HYROX trainings in Singapore, with dedicated HYROX classes (Power, Engine, Complete) across multiple outlets (New Bahru, Chinatown, Clarke Quay). Their programming includes race simulations, sled push/pull lanes, SkiErgs, rowing, wall-balls, sandbag work, etc.

Actualize Fitness

This gym offers full HYROX-style classes and open gym access. Their gym space supports full race simulations (sled, burpee broad jumps, farmer’s carries, rowers, etc.).

PURE Fitness

PURE is one of the “official HYROX affiliate gyms in Singapore,” meaning they carry the equipment and run HYROX-style classes under certified trainers.

Fitness First

Fitness First Singapore runs “HYROX Official Training Club” programs across many of its clubs island-wide. Whether you’re a beginner or advanced, they offer class streams for foundational, engine, power, and complete HYROX training.

UFIT

UFIT is another official HYROX Training Club in Singapore. They offer tailored HYROX programming and classes to get athletes ready for race day.

WAO Fitness

WAO Fitness also supports HYROX training. Their coaches help with the combined demands of strength + cardio + transitions.

REVL Training

REVL is a functional group training studio brand which offers structured programs that blend strength, conditioning, and community. Their model is built around 13-week training blocks, coached sessions, and a mix of strength (Perform), conditioning (Sweat), and hybrid movement (Move) classes.

Training for HYROX is a journey that demands discipline, consistency, and smart programming. But it’s also incredibly rewarding, pushing you to become more balanced in endurance, strength, and functional fitness.