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Beginners
Guide
Everything you need to know to start training for HYROX on the Gold Coast — from what the sport is, to where to train, who to hire, and how to prepare.
The sport explained
What is HYROX?
HYROX is a global fitness racing format created in Hamburg, Germany in 2017. It is now one of the fastest-growing fitness sports in the world, with events held in major cities across Europe, North America, and Australia — including Brisbane.
The format is always the same: athletes complete 8 × 1 km runs, with each run followed by one functional workout station. The stations, in order, are:
SkiErg
1,000 m
Sled Push
50 m — men 152 kg / women 102 kg
Sled Pull
50 m — men 103 kg / women 78 kg
Burpee Broad Jumps
80 m
Rowing
1,000 m
Farmers Carry
200 m — men 2×24 kg / women 2×16 kg
Sandbag Lunges
100 m — men 20 kg / women 10 kg
Wall Balls
100 reps — men 9 kg / women 6 kg
Total distance is approximately 8 km of running plus the functional work. Elite men finish in around 55–60 minutes; elite women in around 65–70 minutes. Most recreational athletes finish in 90–120 minutes. There is no cut-off time — finishing is the goal.
Evidence-based
6 Training Tips
Run consistently
Running is 50% of HYROX. Most athletes underestimate the run volume. Build a base of 3–4 runs per week, including one longer run (8–12 km) and one tempo or interval session.
Train the transitions
HYROX is won and lost in the transitions — moving from a run into a station while fatigued. Practice starting each station when your heart rate is elevated, not recovered.
Pace the sled
The sled push and pull are the most common places to blow up. Practice at race weight (men: push 152 kg / pull 103 kg; women: push 102 kg / pull 78 kg) and learn your sustainable pace.
Don't neglect wall balls
Wall balls (100 reps at 9 kg for men, 6 kg for women) come last when you are most fatigued. Build a wall ball practice into every training week. Breaking them into sets of 20–25 is a common race strategy.
Get a coach or program
Self-programming HYROX is possible but a structured program from a HYROX-certified coach or specialist like Ollie Moore (MooreFIT) will get you to the start line fitter and more confident.
Prioritise recovery
HYROX training is demanding. Sleep, nutrition, and active recovery are not optional extras. Facilities like Elevation Fitness (infrared sauna) and The Gym. Burleigh (compression boots) can support recovery.
Frequently asked questions
Common Questions
What is HYROX?
HYROX is a global fitness racing format where athletes complete 8 × 1 km runs, each followed by one functional workout station. The eight stations are: SkiErg (1,000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1,000m), Farmers Carry (200m), Sandbag Lunges (100m), and Wall Balls (100 reps). Total distance is approximately 8 km of running plus the functional work.
What is the best HYROX gym on the Gold Coast?
HYROX Performance Centre Gold Coast in Southport is the most purpose-built option, with dedicated HYROX programming, expert coaches, 24/7 access, and recovery amenities. For northern Gold Coast athletes, Elev8 Health & Performance in Upper Coomera is the top official HYROX Training Club.
Are there official HYROX Training Clubs on the Gold Coast?
Yes. Verified official HYROX-affiliated venues include HYROX Performance Centre Gold Coast (Southport), Elev8 Health & Performance (Upper Coomera), Science of Fitness Burleigh (Burleigh Heads), and Elevation Fitness (Burleigh Heads).
Who are the best HYROX coaches on the Gold Coast?
Ollie Moore (MooreFIT) is a HYROX PRO athlete with a 59:42 finish offering online coaching. Ryan Wynyard is an officially HYROX Academy certified coach covering Brisbane and Gold Coast. Laura Dacey is a Gold Coast hybrid endurance coach specialising in HYROX run preparation.
How long does it take to train for HYROX?
Most beginners need 8–16 weeks of structured preparation to finish HYROX comfortably. If you already have a solid fitness base — regular running and gym work — 8 weeks of HYROX-specific training is often enough for a first finish. Athletes targeting competitive times (sub-60 for men, sub-70 for women) typically train for 16–24 weeks with structured periodisation.
What fitness level do I need to start HYROX training?
HYROX is designed for all fitness levels. You do not need to be an elite athlete to finish. A reasonable starting point is being able to run 5 km without stopping and complete basic gym movements like rowing, lunges, and wall balls. If you are new to fitness, 4–8 weeks of general conditioning before starting HYROX-specific training is recommended.
What is the difference between HYROX Singles, Doubles, and Relay?
HYROX Singles means you complete all 8 runs and all 8 stations alone. HYROX Doubles means you and a partner split the work — each person completes 4 runs and 4 stations alternately. HYROX Relay means a team of 4 each completes 2 runs and 2 stations. Doubles and Relay are great entry points for beginners or those training with friends.
Where is the nearest HYROX race to the Gold Coast?
The nearest HYROX events to the Gold Coast are typically held in Brisbane. Check the official HYROX website (hyrox.com) for the current Australian race calendar, as dates and venues change each season.
What equipment do I need to train for HYROX?
Core HYROX equipment includes a SkiErg machine, sled (push and pull), rowing machine, farmers carry handles, sandbag, and wall ball. Most HYROX-affiliated gyms have all of this. You do not need to own the equipment — training at an official HYROX Training Club or a gym with a HYROX zone gives you access to everything you need.
Ready to start training?
Find your gym or connect with a coach on the Gold Coast.