Schedule.

The weekly schedule is built on a balanced mix of three blocks: engine (aerobic capacity), station strength and simulation. The flow below is for reference; just get in touch for current times and availability.

How should you read the schedule?

If you can train three days a week, the logic stays the same, it just gets compressed: one strength, one aerobic and one mixed session. If you can do four or five days, simulation and recovery sessions are added. Morning and evening sessions have the same content; the time slot is entirely up to you.

• Don't stack two heavy sessions back to back. There should be at least one low-intensity day between station strength and simulation.
• Don't skip the Zone 2 session. Low-intensity volume is the only block that helps your heart rate come down between stations.
• If you're prepping for a race, lock in the Sunday simulation. The race rehearsal is the anchor of the week; every other session is arranged around it.

Session details are covered on the classes page, and the reasoning behind each block on the HYROX page is explained there.

Booking and your first visit

1. Book a spot. Spots are limited. WhatsApp is the fastest channel; reach us via the contact page works too.
2. Arrive 15 minutes early. Your first visit includes a level test and a tour of the space.
3. What to bring. Training shoes, breathable clothing, water and a towel. Bring your heart rate strap if you have one; it helps with pacing work.