HYROX Training How to Build Strength, Endurance and Speed for Race Day

What is HYROX and Why is It Gaining Popularity?

HYROX is the ultimate fitness competition, combining endurance, strength, and functional movements into a single race. Whether you’re a seasoned athlete or a fitness enthusiast, HYROX offers a unique challenge that tests your stamina, strength, and mental grit.

Why Train for HYROX with Fitness First?

HYROX is the ultimate test of endurance, strength, and mental resilience. At Fitness First, our HYROX Training Club is designed to help you master the race format, enhance performance, and build resilience through four specialised training classes. Whether you're preparing for your first HYROX event or aiming to beat your personal best, our expert trainers and structured workouts will get you competition-ready.

Unlike conventional training, HYROX requires a combination of cardio endurance, muscular strength, and efficient transitions between workout stations. Our program mirrors the demands of the race so that you feel fully prepared when it counts.

Did you know? We offer the most locations for HYROX Training across selected Fitness First and Celebrity Fitness clubs. Upgrade your membership for dual-access to level-up your HYROX training!

How to Train for HYROX: A Step-by-Step Plan

1. Build a Strong Aerobic Base

HYROX races involve 8 km of running, interspersed with functional fitness exercises. To improve endurance:

• Incorporate steady-state cardio (e.g., 30-45 min jogs, rowing, cycling).
• Use interval training (e.g., 400m sprints + recovery jogs).
• Include hybrid workouts (e.g., running + sled pushes).

Fitness First HYROX Training Club Recommendation:  HYROX Training Club: Engine

2. Strengthen Your Functional Fitness

HYROX includes compound exercises like sled pushes, farmer’s carries, and sandbag lunges. To prepare:

• Train full-body strength (squats, deadlifts, kettlebell swings).
• Improve grip strength for farmer’s carries.
• Work on explosive power with sled drills.

Fitness First HYROX Training Club Recommendation: HYROX Power

3. Develop Speed and Power

HYROX isn’t just about endurance. It’s about moving quickly and efficiently under fatigue. To train for speed:

• Perform high-intensity interval training (HIIT).
• Add plyometric drills (box jumps, sprint intervals).
• Train with circuit-based workouts.

Fitness First HYROX Training Club Recommendation:  HYROX Engine

4. Master Race-Day Movements

Each HYROX race features a fixed sequence of exercises (e.g., rower, burpee broad jumps). Training in a race-simulation format helps:

• Improve pacing and transition efficiency.
• Reduce fatigue during long workouts.
• Build confidence for competition day.

Fitness First HYROX Training Club Recommendation:  HYROX Complete

Common Mistakes to Avoid in HYROX Training

• Neglecting recovery – Mobility work and active recovery are essential to prevent burnout.
• Overtraining strength at the expense of endurance – Balance both aspects to perform well.
• Skipping movement efficiency drills – Technique matters to conserve energy and avoid injury.

Join our HYROX Training Club and let our certified trainers refine your movement patterns for optimal performance.

Recovery and Mobility: Essential for Peak Performance

Proper recovery ensures faster muscle repair, reduced injury risk, and improved performance. Focus on:

• Active recovery: Light jogging, swimming, or yoga.
• Mobility drills: Hip openers, thoracic rotations, and hamstring stretches.
• Myofascial release: Foam rolling to reduce muscle tightness.

Fitness First Class Recommendation: Gentle Flow Yoga, Pilates, BodyBalance

Where to Train for HYROX in Malaysia?

Fitness First Malaysia offers HYROX Training Club classes at selected locations, including:

• Fitness First Nu Empire

• Fitness First Klang Bukit Tinggi
• Fitness First 1 Mont Kiara
• Fitness First Avenue K
• Fitness First IOI Mall Puchong
• Fitness First Melawati Mall
• Fitness First The Curve

With expert coaching, structured programming, and race simulations, we ensure you’re competition-ready.

Start Your HYROX Training Today

A successful HYROX race starts with structured training, endurance-building workouts, and smart recovery strategies. Whether you’re aiming to complete your first race or set a personal record, Fitness First's HYROX Training Club will help you achieve your goals.

Ready to train? Find your nearest Fitness First club and join HYROX Training Club today!