Engine Builds the Base.

What is HYROX Engine?

HYROX Engine is a 60-minute coached conditioning class that combines strength and cardio in one session. You lift, row, run and carry through a warm-up, a short strength or skill block, then a longer conditioning workout. The point is to build the engine that keeps you going for longer, whether you race HYROX or just want to get fitter.

What a class might look like

For time:

100
Air Squats
80
Mountain Climbers
60
Walking Lunges
40
Sit-Ups
30
Kettlebell Swings
20
Box Step-Ups
10
Burpees

What Happens in an Engine Class?

Every session is different, but the class follows a similar structure from start to finish.

  1. ~10 minutes

    Warm-Up

    Get your heart rate up and prepare your body for the movements ahead. Depending on the session, that might include the rower, SkiErg, bike, running or movement-specific preparation.

  2. ~10 minutes

    Strength or Skill

    A focused block to work on a lift, movement or skill. Your coach will guide you through the work and help you choose an appropriate load or variation.

  3. ~35 minutes

    The Conditioning Workout

    This is the main part of the class. A longer workout that combines strength and conditioning, designed to challenge your endurance and ability to keep working over time.

  4. ~5 minutes

    Cool-Down

    Bring your heart rate down, recover and finish the session properly.

What to Expect from Engine

The row of rowers and curved treadmills at REP HYBRID
  • Want to train at a higher intensity in shorter bursts? Try Sprint.
  • Want to build strength and muscle rather than chase a clock? Try Chisel.
  • Looking for a programme built around your individual goals? The PT Lab is for you.

  • Strength and Cardio in One Session

    Lift and do your cardio in the same hour, so you don't have to choose between a strength day and a conditioning day.

  • Endurance

    Sustained efforts on the rower, the run and the carries build your ability to hold a steady pace for longer, even when you are tired.

  • A Programme You Don't Have to Plan

    Show up, follow the day's session and train with a coach.

Frequently Asked Questions

What Does Metcon Mean?

Metcon is short for metabolic conditioning: training that works strength and cardio at the same time, keeping your heart rate up while you move load. HYROX Engine is a metcon class.

Is Metcon Good for Beginners?

With a coach, yes. Metcon assumes you can already squat, hinge and push safely, which is why ours is coached and scaled. A coach sets your loads before you start and adjusts them as you go, so a first-timer trains the same session as a regular.

How is Metcon Different from HYROX?

HYROX is a fixed eight-station fitness race. Metcon is varied conditioning training that builds the strength and endurance a race like HYROX asks for. A lot of people train metcon to prepare for HYROX.

How is Engine Different from Sprint?

Engine is longer, sustained work at a pace you can hold. Sprint is shorter, harder efforts repeated. Most people here do both in the same week.

Where Can I Do a Metcon Class in TTDI?

At REP HYBRID, inside Glo Damansara in Taman Tun Dr Ismail (TTDI). The class is called HYROX Engine. Glo Damansara sits on the edge of the Damansara neighbourhoods, so it is a straight run from Damansara Utama, Uptown Damansara, Damansara Kim, Damansara Jaya, Bandar Utama and Mutiara Damansara, and easy to reach from Petaling Jaya and wider KL.

How Long is an Engine Class?

60 minutes, warm-up to cool-down, with the longer conditioning workout in the middle.

How Often Should I Do Engine?

Two or three times a week works for most people, alongside a Sprint session and a Chisel session.

Is Metcon Good for Weight Loss?

It helps. A hard conditioning session burns a lot in a short time, and training with load keeps muscle on you while you lose weight. What you eat still does most of the work.

What Does “Engine” Actually Mean?

In training, your engine is your ability to keep working over time. That means more than being able to run for longer: it is how well you can move, lift and recover while your heart rate is up. Engine builds that capacity through longer conditioning efforts that combine strength and cardio.

Why Train Strength and Conditioning Together?

Rather than treating lifting and cardio as two separate workouts, Engine brings them into the same session. You move load while your heart rate is elevated, then keep working through sustained efforts. Over time that builds the endurance and work capacity behind everything else you train for.

Which Energy Systems Does Engine Train?

A conditioning session works three energy gears. The immediate gear powers short explosive efforts, like a heavy set or the first strides of a sprint. The interval gear covers hard efforts of one to three minutes, which is where most of a Sprint session lives. The endurance gear handles steady work like the row and the run, and that is Engine's home ground.

The energy-system breakdown lines up with Healthline’s guide to metcon.

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