Hyrox APAC 2026 Training Programme at H-Kore

Written By Waleed Waseem

For those chasing HYROX APAC, we have designed a flexible programme you can jump in and out of. Our training programme offers a strength and conditioning roadmap preparing you for HYROX Hong Kong in May 2026. Programme led by experienced Hyrox winners and competitors.


TRAINING SCHEDULE

January - May 2026

Hyrox Strength

Mondays and Wednesdays at 6:30 PM

Hyrox Bootcamp

Tuesdays and Thursday at 6:30 AM

Sundays at 8:00 AM

Hyrox Conditioning

Sundays at 11:15 AM

Benefits

*Flexibility of jumping in and out at any time.

*Supplement with Runs or Megakore

*Suitable for Hyrox Training

*Suitable for all levels even if not planning to race.

H-KORE HYROX BENCHMARK TEST DATES (last Sunday of the month):

Try your time against our trainers and Hyrox Athletes.

25th January

22nd February

29th March

26th April

What is Hyrox

HYROX is a global fitness competition designed for every body—not just elite athletes. It combines endurance running with functional movements in a standardized format that is the same at every event worldwide.

The Race Format

Every HYROX race follows the exact same structure: you run 1 kilometer, followed by 1 functional workout, repeated 8 times.

  1. 1km Run → 1,000m SkiErg

  2. 1km Run → 50m Sled Push

  3. 1km Run → 50m Sled Pull

  4. 1km Run → 80m Burpee Broad Jumps

  5. 1km Run → 1,000m Rowing

  6. 1km Run → 200m Farmers Carry

  7. 1km Run → 100m Sandbag Lunges

  8. 1km Run → 75 or 100 Wall Balls

Four Ways to CompeteYou can choose the level of difficulty and team structure that fits you best:

  • Individual Open: The standard category for most fitness levels.

  • Individual Pro: For experienced athletes; uses heavier weights.

  • Doubles: You and a partner run together and split the workouts however you like.

  • Relay: A team of four, where each person runs twice and completes two workouts.

Why It’s Popular

  • No Time Limit: There is no "cutoff" time; whether you finish in 60 minutes or 3 hours, you get your finisher medal.

  • Measurable Progress: Because the course is always the same, you can compare your time against people in your age group globally.

  • Indoor Atmosphere: Races are held in large exhibition halls with music, announcers, and spectators, creating a high-energy festival environment.

Waleed Waseem
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