Ninety minutes, weekends only. Complete brings the eight stations and the runs between them together in race order, either as a full simulation or a variation built around the same format.
Wide floor shot mid race simulation. One athlete carrying sandbags, another finishing a run interval, a third at a station.
Several efforts at once. Busy and purposeful. Centre safe: this crop trims both sides.
The full station layout seen end to end, mid session, with athletes moving between stations.
This is the shot that shows the race shape. Get height if you can.
Complete is the weekend session where the pieces come together. Engine builds the base, Sprint builds the top end, and Complete puts both to work over ninety minutes of running and station work in race order. Sometimes that's a full simulation. Other weeks it's a variation on the same format: half the distance at a harder pace, or the back half of a race when fatigue is already setting in.
Two ways a Complete session runs:
No. Plenty of people who never enter a race train for this one anyway. It gives you a clear picture of how the rest of your training is coming together. If you are racing, it also tells you the most about where your time is likely to land.
You can, but you'll get more from it after a few weeks of Engine. Ninety minutes at this intensity is a lot to meet cold, so your coach will scale the session to your current level.
Not ready for ninety minutes yet? Start with HYROX Engine and come back in a month.
You can feel fit in a forty-minute class and discover something different at minute seventy. Complete shows you how your fitness holds up when the session gets long.
The twenty seconds after a station can cost you more than you'd expect, walking when you should be running. You only get to practise that when the stations come in order.
In the best way. Nothing on the floor surprises someone who has already done it eight times on a Saturday.
Written down, and the session comes round again. You have a number to compare against next time.
Lighter sled, shorter runs, fewer wall balls. The shape of the session stays intact even when the distances, loads or reps change.
Engine and Sprint each train one piece of the race. This is the session that puts them in order and shows you what they add up to.
Weekends only. The format changes week to week: a full race one Saturday, a variation the next.
Longer than a weekday class, because what follows is longer. Ergs, then movement prep for every station you're about to meet.
A coach walks the format, sets your loads and gives you a pace to hold. Going out too fast is the only real way to ruin this session.
Stations and runs, in order, on the clock. Coaches on the floor the whole way, calling pace and fixing form while you're tired enough to need it.
Bring the heart rate down, write the time down, find out how everyone else got on.
A 1km run in front of every station. In order, no exceptions.
Scaling: shorter runs, lighter sleds, fewer reps. The order never changes, because the order is the lesson.
Ninety minutes, weekends, with up to 30 people on the floor. A coach sets your loads and your pace before you start and stays on the floor throughout. The biggest mistake is starting too fast, so expect your coach to keep an eye on your pace.
Eat something two hours before. Bring trainers, water and a towel, and more water than you think. Check the live timetable for weekend times.
See the timetable→Two members finishing together, one hand on the other's shoulder, both wrecked and grinning.
Weekend session, so the mood is harder work but better company.
A full race run in training: eight 1km runs, each followed by one of the eight stations, in the official order and on the clock. You finish with a time you can compare to a real event.
Ninety minutes, warm-up to cool-down. Weekends only.
Yes, scaled: shorter runs, lighter sleds, fewer reps. But you'll enjoy it far more with a few weeks of Engine behind you first, and you'll learn more from it too.
No. It's the most complete session we run, and it works as training whether or not you ever race. Check the official HYROX site if you decide you do want to.
Once a week at most, and not every week if you're racing soon. It takes real recovery. That's why it sits on the weekend and why the format alternates with variations.
Engine builds the base, Sprint builds the top end, and Complete puts them in race order to see if they hold. The first two are training. This one is a test you're allowed to fail.
Most first-timers land somewhere between 75 and 90 minutes for a full simulation, depending on fitness and scaling. The number matters much less than the fact that you now have one.
At REP HYBRID, inside Glo Damansara in Taman Tun Dr Ismail (TTDI), on weekends. Two 12.5m sled lanes on turf, four HYROX sleds and the full engine room. Minutes from Damansara Utama, Bandar Utama and PJ.
One athlete deep into a long effort on a rowing erg. Side profile, chest heaving. Sustained work, not explosive.
An athlete driving a loaded sled hard across the turf. Low body angle, motion blur behind. Urgency.
A lifter under a loaded barbell mid squat. Close, low camera angle, chalk on the bar.
New here? A pack is the better way in, enough sessions to stop feeling new and start seeing what the training does. Or take a single class if you'd rather test the water.