HYROX-style race training in Hyderabad
Eight stations. Eight runs. Train here.
Running and race stations in one plan, coached one-on-one in Kokapet. Train in Hyderabad, then race in Bengaluru or Mumbai.
The format
Run 1 km. Do a station. Repeat.
A HYROX race is eight rounds, always in the same order. Divisions include Open, Pro, Doubles and Relay. These are the Open weights published by the organiser.
Fisique is not affiliated with HYROX. HYROX is named on this page only as a race.
| Station, after each 1 km run | Men | Women |
|---|---|---|
| 01SkiErg1000 m | Machine | Machine |
| 02Sled push50 m | 152 kg | 102 kg |
| 03Sled pull50 m | 103 kg | 78 kg |
| 04Burpee broad jumps80 m | Bodyweight | Bodyweight |
| 05Row1000 m | Machine | Machine |
| 06Farmers carry200 m | 2 x 24 kg | 2 x 16 kg |
| 07Sandbag lunges100 m | 20 kg | 10 kg |
| 08Wall balls100 reps | 6 kg | 4 kg |
Where to race
No Hyderabad race yet. Train here.
The nearest races are in Bengaluru and Mumbai. Most Hyderabad athletes build their fitness at home and travel for race day, so the plan ends with a race week that allows for the journey.
Dates, divisions and tickets are on hyrox.com.
- 01
Train in Kokapet
- 02
Race in Bengaluru
- 03
Or race in Mumbai
On the floor
What you train on at Fisique.
Your coach matches each station to the closest real equipment, and substitutes the movement where the race uses something a session cannot.
- 01
SkiErg
For the first station and for engine intervals.
- 02
Rower
The 1000 m station at race pace, and steady engine work.
- 03
Push sled on turf
Loaded pushes on a real surface, not a leg-press stand-in.
- 04
Sandbags
For lunges, carries and the grip that both need.
- 05
Kettlebells and dumbbells
Farmers carries and the strength work behind them.
- 06
Medicine balls
Squat-and-throw work for the wall-ball station.
- 07
Treadmills and bikes
The 1 km repeats and easy engine days, whatever the weather.
A sample week
Run first. Build the stations around it.
Half the race is running on tired legs, so the runs are protected. On Transform, three of these days are coached one-on-one and the rest happen on the gym floor.
- Mon
Lower strength
Squat, hinge and split squat, then an easy engine finish.
- Tue
Easy run
30 to 45 minutes at a talking pace, with a few short strides.
- Wed
Upper and carries
Pull, press and row patterns, then heavy farmers carries.
- Thu
Intervals
Short hard repeats on the treadmill or SkiErg, equal easy recovery.
- Fri
Race-style rounds
Run, then one station, repeated at a pace you could hold.
- Sat
Long and easy
A longer run or mixed cardio at an easy effort.
- Sun
Rest
A day off. Sleep decides whether the plan works.
Read next: the format, the stations and training at a regular gym.
Plans
Coached for race day.
Both plans are one-hour, one-on-one sessions. Your coach builds the block back from your race date and adjusts it as you progress.
Transform
Three coached days a week
- Strength, carries and race-style rounds
- Easy runs and intervals on your own days
- Grind gym access on the other days
Transform+
Six coached days a week
- Every session in the plan coached
- More station practice in race order
- Pacing worked out before you travel
Personal training is capped at 40 clients and the gym at 50 members, so your coach has time for you. Message us for plans.
In their words
5.0 across 120 reviews.
“Really happy with my experience at Fisque Fitness. Faisal is a very dedicated and friendly trainer who pays attention to every detail and makes sure the exercises are done correctly. He keeps motivating me and makes every workout session productive and enjoyable. Thanks 👍”
Google review
“Really good gym having a great experience here there is a trainer name faisal who is really helpful and kind and a very hygeine gym fully recommendble”
Google review
“Really happy with the experience at fisique fitness overall a great gym with a friendly environment special thanks to faisal trainer who is been really supportive and helpful”
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FAQ
Race questions, plain answers.
What people ask before training for a HYROX-style race with us.
Is this official HYROX training?
No. It is HYROX-style training: running and stations in the same pattern as the race, coached one-on-one. Fisique is not affiliated with HYROX, and HYROX is named on this page only as a race.
Is there a HYROX race in Hyderabad?
Not yet. The nearest races are in Bengaluru and Mumbai, so most Hyderabad athletes train here and travel for race day. Check hyrox.com for current dates and tickets.
What does the race involve?
Eight 1 km runs, each followed by a station: SkiErg 1000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, row 1000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. Divisions include Open, Pro, Doubles and Relay.
Can I train for it at a regular gym?
Mostly, yes. Fisique has a SkiErg, a rower, a push sled, sandbags, kettlebells, medicine balls and a turf lane, and the running happens on treadmills or outdoors. Your coach substitutes for anything the race uses that a session cannot, and builds the pacing so the stations do not ruin your runs.
Do I need to be fit already?
No. Doubles and Relay are good first races, and your coach scales every station to your level. Most people start with three coached sessions a week on Transform and add easy running on the other days.
HYROX-style race training · Kokapet
Train in Kokapet. Race anywhere.
Running and stations in one plan, coached one-on-one at Advant Cedar, Kokapet. Message us with your race and we will plan back from it.