You’ve heard it once, and we’ll say it again: HYROX has quickly become one of the fastest-growing fitness sports in the world, combining endurance running with functional strength in a race format designed for everyone. Following a structured HYROX training program and/or taking part in HYROX classes and simulations is essential if you’re hoping to compete, improve your finish time or simply become stronger and much more fit.
At BPM Fitness Centre, we’ve built one of Victoria’s leading HYROX training communities by combining expert coaching, progressive programming, and an incredibly supportive atmosphere. Our HYROX classes aren’t simply random high-intensity workouts—they’re strategically designed to improve every physical quality required for HYROX success while helping members build long-term fitness.
We have three athletes that represented Victoria at the international PUMA HYROX World Championships 2026, hosted in Sweden. One of the racers, Madelyn Eybergen was crowned World Champion in her age category, making Canadian history.
Whether you’re training for your first event or chasing a Personal Best, our HYROX classes are designed to make you stronger, faster, more resilient, and race-ready.
What Is HYROX?
HYROX is an indoor fitness race consisting of:
- 8 x 1 km runs
- 8 functional workout stations
Every participant completes the same race format worldwide:
- 1 km Run
- SkiErg
- 1 km Run
- Sled Push
- 1 km Run
- Sled Pull
- 1 km Run
- Burpee Broad Jumps
- 1 km Run
- RowErg
- 1 km Run
- Farmer’s Carry
- 1 km Run
- Sandbag Lunges
- 1 km Run
- Wall Balls
Unlike obstacle course racing, success in HYROX isn’t based on technical obstacles. Instead, athletes must repeatedly transition between sustained cardiovascular effort and high-output strength exercises while managing fatigue.
This unique combination places demands on multiple energy systems, muscular endurance, grip strength, pacing strategy, movement efficiency, and mental resilience. Coaches will work you through all of these aspects in our HYROX classes!
Why HYROX Classes Are Different Than Traditional Gym Workouts
Many people assume that completing lots of HIIT workouts is enough to prepare for HYROX.
It isn’t.
Likewise, marathon runners often discover they lack the strength required for heavy sled pushes, while experienced lifters may struggle with repeated 1 km runs between functional stations.
Successful HYROX athletes train multiple physical capacities simultaneously, including:
- Aerobic endurance
- Lactate threshold
- Functional strength
- Muscular endurance
- Running economy
- Grip endurance
- Core stability
- Movement efficiency
- Recovery between efforts
This is exactly how we program our HYROX classes at BPM Fitness Centre.
Rather than trying to exhaust members every workout, our coaches focus on building sustainable progress week after week.
How BPM Fitness Centre Structures HYROX Training
One of the biggest misconceptions surrounding HYROX classes is that every workout should mimic race day.
While race simulations certainly have their place, constantly training at maximal intensity often leads to burnout, stalled progress, and increased injury risk.
Instead, BPM follows progressive programming principles similar to those used by high-performance endurance and strength coaches.
Each week blends multiple training elements together.
1. Running Development
Running accounts for approximately half of every HYROX race.
That means becoming a better runner is one of the fastest ways to improve your overall finish time.
Our HYROX classes incorporate:
- Interval training
- Tempo running
- Threshold efforts
- Easy aerobic running
- Running under fatigue
- Pacing practice
- Transition running after stations
These sessions improve cardiovascular fitness while teaching athletes how to control heart rate and maintain pace after demanding strength movements.
For members wanting even more personalized feedback, our Running Performance Assessment provides detailed insight into running mechanics, efficiency, and pacing to help maximize race-day performance.
2. Functional Strength Development
Unlike bodybuilding, HYROX strength training prioritizes performance. Members develop strength that directly transfers to race stations.
Training regularly includes:
- Heavy sled pushes
- Sled pulls
- Farmer carries
- Lunges
- Wall balls
- Squats
- Deadlifts
- Pressing variations
- Pulling movements
- Core stability
Coaches emphasize proper movement mechanics before increasing load.
This allows beginners to learn safely while advanced athletes continue building race-specific strength.
3. Engine Building
HYROX training rewards athletes who can continue producing power even when fatigued.
To develop this “engine,” our classes use intelligently programmed conditioning sessions that challenge multiple energy systems without overwhelming recovery.
Depending on the phase of training, workouts may include:
- Long aerobic intervals
- Threshold intervals
- Mixed erg workouts
- Functional circuits
- EMOMs
- AMRAPs
- Race pace intervals
Either way, every workout has a purpose. Rather than random intensity, programming follows logical progression that improves work capacity over time.
4. Skill & Technique Sessions
Many HYROX stations are surprisingly technical.
Small adjustments in movement efficiency can save significant energy across an entire race.
Our coaches regularly teach:
- SkiErg technique
- RowErg efficiency
- Wall ball mechanics
- Burpee pacing
- Sandbag lunge positioning
- Sled strategy
- Running transitions
- Breathing techniques
These skills often separate experienced racers from first-time competitors.
What Does a Typical BPM HYROX Class Look Like?
Although every session has a unique focus, most HYROX classes follow a structured format that maximizes both performance and safety.
Warm-Up (10 Minutes)
Every class begins with mobility, activation, movement preparation, and running drills designed to prepare the body for the session ahead.
This reduces injury risk while improving movement quality throughout the workout.
Skill & Strength Block
Rather than immediately jumping into conditioning, coaches often spend time refining technique or building strength through race-specific exercises.
This may include heavy sled work, wall ball practice, running drills, or lifting progressions.
Conditioning Piece
The main workout combines running with functional movements using carefully planned intervals or race simulations.
Every athlete works at an appropriate intensity based on experience and fitness level, making the class accessible whether it’s your first session or your hundredth.
Cool Down & Recovery
Classes finish with guided recovery, mobility work, breathing, and coaching feedback to support long-term progress and prepare members for future training sessions.
BPM also offers Contrast Therapy to Membership holders, enhancing community recovery for those who need it.
Save The Date:
Want to experience more than just HYROX classes? BPM Fitness Centre has a HYROX Performance Workshop available for registration, taking place on Sunday, July 26th from 12pm to 2pm.
You’ll be joining HYROX World Champion Maddy Eybergen and Coach Haydn Thomas for a 2-hour HYROX performance workshop. This workshop will breakdown running gait/technique, all 8 stations, and go over singles vs. doubles strategies to optimize performance at your next race.
References
- Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of strength training programs in middle- and long-distance runners’ economy at different running speeds: A systematic review with meta-analysis. Sports Medicine, 54(5), 1189–1213. http://pubmed.ncbi.nlm.nih.gov/38165636/
- Brandt, T., Ebel, C., Lebahn, C., & Schmidt, A. (2025). Acute physiological responses and performance determinants in HYROX®: A new running-focused high-intensity functional fitness trend. Frontiers in Physiology, 16, Article 1519240. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1519240/full
- Fernández-Navarrete, I., Ruiz-Alias, S. A., Gómez-García, M., Riquelme-Sebastián, L., & García-Pinillos, F. (2026). HYROX©: A descriptive analysis of participation trends among over 275,000 athletes in the new fitness modality. Research Quarterly for Exercise and Sport, 97(2), 266–272. https://pubmed.ncbi.nlm.nih.gov/41380137/
- López, P. V., et al. (2025). High-intensity functional training in hybrid competitions: A scoping review. Sports, 13(4), 365. https://pubmed.ncbi.nlm.nih.gov/41133555/
