Training for yourfirst HYROX.
A HYROX race is eight 1 km runs with a workout station after each — SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls. Training for your first one means building running endurance and strength-endurance together, and rehearsing the transitions. In Cooper City that's three or four coached F45 classes a week, the HYROX session every other Saturday at 7:00 AM, and Run Club every other Sunday. F45 is an official HYROX training partner. First class free.
Start your race prep — first class free
Pick your class time right after — no call needed. No payment, no commitment.
A first-race training week
| Day | Session | What it builds |
|---|---|---|
| Mon | F45 class (resistance or hybrid day) | Strength under fatigue — sleds, carries, lunges, wall balls |
| Tue | Easy run on your own, 30–40 min | Running volume |
| Wed | F45 class (cardio day) | Interval conditioning — rower, ski erg, bike |
| Thu | Rest or F45 class | Recovery, or a fourth coached session |
| Fri | F45 class (hybrid day) | Run–station–run transitions |
| Sat | HYROX session at 7:00 AM (every other week); F45 class the other weeks | Race rehearsal — the actual stations, coach-set loads |
| Sun | Run Club 6:15 AM (every other week) or a long easy run | Aerobic base |
This is a template, not a prescription. The coaches program each class; tell them your race date and division and they’ll steer your loads and pace inside the class. Race-day weights and distances by division are on HYROX’s site — train to your division.
The three things first-timers get wrong
- Training the runs and the stations separately. The race is the transition. The Saturday session exists to make run–sled–run feel normal.
- Going out too fast on run one. The first kilometre feels free. The sleds collect the debt. Run the first two kilometres slower than you want to.
- Skipping the boring strength work. Sled push, sled pull and wall balls are strength-endurance, not cardio. Resistance days are where that gets built.
What a HYROX session at the studio looks like is on the HYROX page; the full week is on the schedule. New to F45 altogether? Start here.
First-race questions
How do I train for my first HYROX race?
Train the two things the race tests at once: running endurance and strength-endurance under fatigue. A workable week in Cooper City is three or four coached F45 classes (the hybrid and resistance days matter most), the HYROX session every other Saturday at 7:00 AM to rehearse the stations, and Run Club every other Sunday for the running volume. Give yourself 8–12 weeks if you're starting from general fitness.
What is the HYROX race format?
Eight 1 km runs, each followed by a workout station, in this order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls. Same format at every event worldwide. Distances, weights and rep counts depend on your division (open, pro, doubles, relay) — check the current rules on HYROX's site.
Do I need to be a runner?
You need to be able to run 8 km in pieces with work in between, which is different from running 8 km straight. Most first-timers underestimate how much the stations slow the runs down. Practising the transition — run, station, run — is the point of the Saturday HYROX session.
Which stations should a first-timer worry about?
The sled push and sled pull surprise most people — they're heavy and they wreck your legs for the run that follows. Wall balls at the end are the other one: 75 or 100 reps when you're spent. Both are trained every HYROX Saturday at the studio, with the coach setting your sled weight and ball.
Is F45 actually a HYROX gym?
F45 is an official HYROX training partner (named in 2024, extended in 2025), which is why HYROX-format sessions are part of F45 programming. At Cooper City that's the every-other-Saturday 7:00 AM session. The studio trains for HYROX; it doesn't host races.
Can I try a HYROX session before joining?
Yes — your first class is free and you can make it a HYROX Saturday. Book through the form and tell the coach you're preparing for a race so they can set your loads to the division you've entered.
Your first class is free
Come see it for yourself. Book below or call, and a coach will text you to lock in a time.