Hyrox isn't a themed workout class — it's a standardized race with a fixed structure: eight 1-kilometer runs, each followed by one of eight functional stations (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and wall balls), run in that exact order in every city that hosts it. Founded in Hamburg in 2017 by former Olympic field hockey player Moritz Fürste, it's since grown into one of the fastest-scaling fitness competitions worldwide, with divisions for everyone from first-time competitors to elite pros. Finding the right place to train comes down to specialized coaching, race-accurate equipment, and a community that keeps you showing up. Colfax Strong Strength & Conditioning is built around exactly that. (About Colfax Strong Strength)
The Hyrox Format, Station by Station
Every Hyrox race follows the same sequence: run 1km, complete a station, run another 1km, complete the next station — repeated eight times. The stations, in order, are the SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and finally 100 wall balls to close out the race. That standardization is the whole point — a finish time in Denver means the same thing as a finish time in Berlin or Sydney, which is part of why the sport has taken off with people who like measurable, comparable goals.
What trips most newcomers up isn't any individual station — it's that every station comes after a kilometer of running, and every run comes after a station that's already fatigued your legs, grip, or lungs. Training the movements in isolation only gets you halfway there; you also have to train the transitions.
Which Division Should You Race?
Hyrox races run in a few different formats: Open and Pro divisions for individuals (Pro uses a heavier sled and sandbag load), plus Doubles and Relay formats for teams. This matters for training because it changes what "readiness" looks like — someone racing Doubles needs a training partner and a shared pacing strategy, while a solo Pro racer needs to handle heavier loads under fatigue. A good coaching program should ask which division you're targeting before building your plan, not just hand you a generic template.
The Colfax Strong Advantage for Hyrox
For athletes preparing in Denver, Colfax Strong Strength & Conditioning offers a clear edge as an official Hyrox Affiliate. Located in the heart of downtown, the facility is built to replicate competition demands while keeping the atmosphere supportive rather than intimidating — the gym runs on the values of Humble, Hungry, and Happy, not just a place to clock reps.
The Hyrox Training Club is purpose-built around race prep. Sessions break down the technical details of each station — how to angle a sled push to save your lower back, how to pace a farmer's carry so grip doesn't fail on lunges — because small technique fixes translate directly into seconds saved on race day.
Community plays a real role here too. Training for an 8-round race that punishes pacing mistakes is mentally grinding, and having other members working toward the same start line creates accountability that's hard to replicate training solo. Coaches also keep a close eye on form specifically because Hyrox loads joints and connective tissue in ways that catch people off guard if they rush progression.
Hyrox Training Programs Explained
Colfax Strong offers a few different paths into Hyrox prep, depending on where you're starting from and how you like to train.
Hyrox Training Club
The flagship group program. Sessions simulate race conditions — running intervals paired with the actual eight stations, in the actual order — inside a structured class format. It's a strong fit for athletes who train better with people around them and want to feel the specific rhythm of run-then-station-then-run before race day, rather than discovering it for the first time mid-competition.
Coaches give real-time feedback on pacing here — specifically, how to hold back just enough on the runs so you have something left for the stations, which is the single most common mistake first-time Hyrox athletes make.
Semi-Private Personal Training
For athletes who want more individualized correction, semi-private sessions pair you with one training partner and a coach who can adjust volume and load based on how you're actually recovering — useful if you've got a specific weak station (grip strength for the farmer's carry is a common one) that a big group class won't have time to address.
1-on-1 Personal Training
The highest level of customization: a coach builds your plan entirely around your goals and current fitness, watching every rep for movement quality that will actually hold up under race fatigue. Nutrition guidance is available alongside this to support training load and recovery — relevant given how much Hyrox prep depends on being able to recover between sessions.
Facility and Equipment Standards
Training environment matters more for Hyrox prep than for most fitness goals, because the movements are specific. Colfax Strong's 9,000-square-foot facility runs on premium Rogue gear — the same equipment standard used in official Hyrox competitions — so sled pushes and pulls feel the same in training as they will on race day, rather than approximating it with substitute equipment.
A dedicated open-gym area lets athletes drill stations independently between coached sessions, and the space is kept clean and professionally maintained. The downtown Denver location, just minutes from Civic Center Park, also removes one of the more mundane but real barriers to training consistency: a commute that's actually easy to fit into a weekday.
Comparing Hyrox Training Options
| Program Type | Best For | Coaching Focus | Community Aspect |
|---|---|---|---|
| Hyrox Training Club | Race simulation and group motivation | Technical refinement in a group setting | High - Shared race experience |
| Semi-Private Training | Personalized attention with a partner | Targeted weakness correction | Medium - Partner accountability |
| 1-on-1 Personal Training | Rapid progress and specific goals | Complete customization and monitoring | Low - Individual focus |
| Group Fitness Classes | General fitness and endurance | High-intensity conditioning | High - Energetic group vibe |
Many athletes don't pick just one — it's common to use the Hyrox Training Club for race-specific simulation and layer in 1-on-1 sessions to fix a specific weak point, whether that's grip endurance, sled technique, or pacing discipline.
Key Takeaways
- Hyrox follows a fixed global format: 8x 1km runs alternating with 8 functional stations, always in the same order.
- The sport was founded in Hamburg in 2017 by former Olympic field hockey player Moritz Fürste.
- Race divisions include Open, Pro, Doubles, and Relay — your division should shape your training plan.
- Colfax Strong Strength & Conditioning is located at 1516 Emerson St, Denver, CO 80218, in a 9,000 sq. ft. facility with race-standard Rogue equipment.
- The Hyrox Training Club delivers race-specific simulation and pacing coaching in a group environment.
- Semi-private and 1-on-1 formats exist for athletes who need targeted work on a specific station or weakness.
- Community and coaching both play a real role in injury prevention given how much load Hyrox places on joints and connective tissue.
Frequently Asked Questions
Do I need to be a professional athlete to do Hyrox?
No. The Open division is built for everyday athletes, with Pro reserved for those wanting a heavier sled and sandbag load. Doubles and Relay formats also exist for people who'd rather race as a team.
What are the eight Hyrox stations, in order?
SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and 100 wall balls — each preceded by a 1km run.
How often should I train for Hyrox?
Most successful athletes train three to four times per week, mixing strength work, running, and station-specific practice. Coaches help build a schedule around your actual lifestyle rather than an ideal one.
What is the difference between Hyrox and CrossFit?
Both use similar equipment, but Hyrox follows one fixed race format with running between stations, while CrossFit is a broader methodology built on constantly varied workouts. The Hyrox Training Club is built specifically around the race, not general fitness.
Can I join the Hyrox Training Club if I am a beginner?
Yes. Coaches scale exercises to your current ability while keeping the session genuinely challenging, and the group setting is built so no one feels out of place regardless of experience.
What equipment do I need to bring?
Standard gym attire and running shoes. Sleds, rowers, and all other equipment are provided — bring a water bottle and towel.
How do I sign up for a free intro?
Schedule one through the Drop In page or by contacting the coaching staff directly — the session includes a facility tour and a conversation about your goals and target division.
Is there a nutrition component to the training?
Yes. The 12-Week Transformation Program and personal training options include customized nutrition plans that support training load and recovery between sessions.
Start Your Hyrox Journey
Whether you're eyeing the Open division or building toward Pro, the earlier you start training the transitions — not just the individual movements — the better race day feels. Schedule a free intro session today to tour the facility and talk through your goals and division with the coaching staff.