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HYROX Hub
Female athletes in black sportswear competing in a rope pulling event, each pulling heavy sleds loaded with 25kg weight plates, inside an arena with spectators and event staff watching.

Train for HYROX.
Get Race-Ready Faster.

Every class moves you between treadmill intervals, rowing, and floor-based strength work, with your heart rate visible throughout.
Find a HYROX Studio

Let’s start with the basics

HYROX is a fitness race. Every HYROX race follows the same format worldwide: eight 1-kilometer runs (about 0.62 miles), each followed by a functional workout station. It rewards people who have the cardio and strength endurance to keep moving efficiently under fatigue, which is a different skill than just running fast or lifting heavy.

Orangetheory workouts are built to develop that same skill. Every class moves you between treadmill intervals, rowing, and floor-based strength work, with your heart rate visible throughout. You're constantly transitioning between cardio and strength while learning to keep your heart rate under control, which mirrors the demands of a HYROX race from start to finish. 

A group of women in athletic wear using rowing machines side by side indoors during a fitness event, with spectators watching from behind barriers.

What HYROX asks of your body

Aerobic fitness that can hold up
 across 8+ kilometers of running

Strength endurance to perform high-rep functional movements with an elevated heart rate  

The ability to move straight from running into functional strength stations without a real rest

Pacing discipline so you're not out of
gas by the fifth or sixth station

How Orangetheory classes prep you for it

  • Treadmill work varies daily, training everything from longer endurance-focused efforts to shorter power-focused intervals, so you aren't just logging miles, you're building the type of running fitness needed for HYROX. 
  • Rowing intervals build the same total-body, high-output engine work HYROX stations demand. 
  • Floor blocks use dumbbells, TRX, benches, and bodyweight movements to build the strength endurance and grip strength needed for HYROX movements like carries, pulls, and lunges, all while fatigued. 
  • Because you're doing it all in the same hour, you're training for how the race actually feels, not just the individual pieces. 
Woman on rowing machine coached by trainer in gym.

Frequently Asked Questions

Yes, as long as the class combines cardio and strength in the same session and has you lift or carry something with an elevated heart rate. A program that separates cardio days from strength days misses the core demand of HYROX, which is doing strength work while you're already fatigued from running.

Marathon training is almost entirely aerobic. HYROX adds repeated strength endurance work on top of that aerobic base, performed while fatigued, so a runner who only runs will be underprepared for the stations even with a strong race pace.

No. HYROX has an Open division built around lighter loads, and pacing matters more than raw strength for most finishers. Start here: HYROX for Beginners.

Where to go from here
Want the training breakdown?
The Orangetheory Training Approach for HYROX
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Want workout-by-workout detail?
Hyrox Workouts
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Race on the calendar?
Race Prep
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Never done a group fitness class?
Hyrox for Beginners
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Want the overview?
Hyrox Hub
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Ready to train?
Find a Studio
© 2011-2026 OTF Franchisor, LLC and its affiliations. All rights reserved.

*The “Free Class” offer is open only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if special conditions are met. Valid at participating studios only. Conditions apply. See studios for details. Recommended retail price of a casual visit is $35; however, prices do vary, as each studio is individually owned and operated. Offer may be subject to satisfactory completion of pre-exercise screening and/or standard temporary/guest membership terms. Restrictions may apply; inquire at local studio for additional information.

1Based on internal Orangetheory data from over 3,000 members who participated in an 8-week Transformation Challenge, measuring average fat loss and lean muscle gain. Supported by third-party findings in Quindry et al., 2021: “Physiologic and Psychologic Responses to a High Intensity Functional Training Program.” Journal of Exercise Physiology Online, 24(2), 79–91.

†Offer limited to Premier members who complete 12 sessions within a month of membership start date. All sessions must be at the member’s home studio. Member must notify their home studio within 30 days of membership start date to initiate cancellation and receive refund of membership dues. OTBeat® sales are not refundable. Restrictions may apply; inquire at local studio for additional information.

§New members only. Former members must not have had an active membership or package for sixty (60) days prior to rejoin date. Participating studios only. Additional restrictions may apply, inquire at local studio for more information.

**Valid 10/27/26 - 11/30/26. Non-members only. Must purchase Premier or Elite Membership & qualifying performance monitor or Apple Watch activation fee (participating studios only). Discount for first two months of membership only. Membership automatically converts to standard pricing after second month. Void where prohibited. For add'l terms see orangetheory.com/en-us/promotion-terms.