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Athletes on the sled push at a HYROX race
Official HYROX Training Club

The race, trained for in Ungasan

Kanana Village is an official HYROX Training Club. All eight stations are on our functional floor, and you can train them on a day pass.

The format

Eight runs, eight stations

HYROX is a race anyone can enter. You run a kilometre, you stop and do a workout station, and then you go again. Eight times, in the same order, until the running and the stations have both run out.

The format does not change. Someone racing in Singapore this weekend covers the same ground as someone racing in Hamburg, which is the point of it, and the reason a time from one race means something next to a time from another.

  • 8 kmof running, split into eight legs
  • 8stations, always the same order
  • Any leveldivisions from first-timer to pro

Station by station

What you are in for

A kilometre of running comes before each one. Distances and reps are the same for everybody; the weights depend on which division you enter.

  1. Ski Erg at a HYROX race

    Ski Erg

    1000 m

    Standing, pulling the handles down. Arms and lungs, while you are still fresh enough to enjoy it.

  2. Sled Push at a HYROX race

    Sled Push

    50 m

    A weighted sled, four lengths of the lane. This is where legs start answering back.

  3. Sled Pull at a HYROX race

    Sled Pull

    50 m

    Rope, hand over hand, hauling the sled towards you and walking it back out again.

  4. Burpee Broad Jump at a HYROX race

    Burpee Broad Jump

    80 m

    Drop, jump forward, repeat. The station people bring up afterwards.

  5. Row at a HYROX race

    Row

    1000 m

    Halfway. Long enough to settle into, long enough to go out too hard.

  6. Farmers Carry at a HYROX race

    Farmers Carry

    200 m

    A kettlebell in each hand. Putting them down costs you more than gripping harder.

  7. Sandbag Lunges at a HYROX race

    Sandbag Lunges

    100 m

    Bag across the shoulders, walking lunges, back knee to the floor each time.

  8. Wall Balls at a HYROX race

    Wall Balls

    100 reps

    Squat, throw to the target, catch it coming down. A hundred of them, on tired legs.

All eight are set up in our functional area. They are gym versions rather than the competition rigs you meet on race day, so a sled or a wall target will not feel identical, but the movements and the distances are the ones you will race. See the official standards

At Kanana

Two ways to train it

Coached classes

Included with any pass, same as every other class on the timetable.

  • Monday 09:00 to 10:00 HYROX FUNDAMENTAL with Ryan
  • Wednesday 09:00 to 10:00 HYROX FUNDAMENTAL with Ryan
  • Friday 09:00 to 10:00 HYROX POWER/ENGINE with Made
  • Saturday 09:00 to 10:00 HYROX COMPLETE with Made
See the full timetable

On your own

The stations stay set up through opening hours, so you can work one of them to death or put the whole thing together and take a time. Coaches are on the floor if you want your sled technique looked at.

Open every day, 7am to 10pm.

Come and try the eight

Day passes start at IDR 300K, and there is no membership to join.

Book a day pass