Start Hyrox with confidence.
Hyrox is the world's fastest-growing fitness race, and it's far more achievable than it looks. This free guide gives you everything you need to understand the sport and start training properly.
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What's inside
What you'll learn.
Understand the format
Exactly how a Hyrox race works: the 8 stations, the running splits, and what to expect on the day.
Learn the key exercises
Ski erg, sled push, burpee broad jumps. We break down the technique and common mistakes for every station.
Build your training base
How to structure your training in the weeks before your first race, even if you've never done Hyrox before.
Race-day strategy
Pacing advice, equipment tips, and how to manage your energy so you actually finish strong.
The race format
8 stations. 1km runs between each.
01
SkiErg
1,000m: upper body endurance
02
Sled Push
50m: leg drive and power
03
Sled Pull
50m: total body pulling strength
04
Burpee Broad Jumps
80m: conditioning and coordination
05
Rowing
1,000m: aerobic capacity
06
Farmers Carry
200m: grip and shoulder stability
07
Sandbag Lunges
100m: leg strength under load
08
Wall Balls
75/100 reps: leg and shoulder endurance
Total distance
8km running + 8 functional fitness stations
Most beginners finish in 75 to 100 minutes. With structured training, that improves significantly.
Train with us
We run Hyrox-specific classes in Derry and Moville.
The guide gets you started, but if you want coached sessions with people training for the same goal, we run dedicated Hyrox classes at both gyms. Every session is led by a coach who knows the sport.
Coached every session
A coach leads every class, no figuring it out alone.
Station-specific training
We drill each Hyrox movement separately so your technique is race-ready.
Race simulation sessions
Full Hyrox format run-throughs in the gym so you know exactly what to expect.
Two gym locations
Classes run at Derry and Moville. Join at whichever suits you.