If you have recently heard someone at your gym say they are training for HYROX, you are not alone.
Across South Africa, including right here in Nelson Mandela Bay, everyday gym goers are swapping aimless workouts for more structured HYROX style training. Unlike ultra distance races or bodybuilding competitions, HYROX combines endurance running with functional strength work in a single indoor race format.
What is HYROX
HYROX is a global indoor fitness competition that follows the same race structure at every event internationally.
Each race consists of: 8 one kilometre runs
Each followed by a workout station
Participants alternate between running and completing a functional workout until all eight rounds are finished.
These workout stations typically include movements such as: SkiErg
Sled push
Sled pull
Burpee broad jumps
Rowing
Farmer’s carry
Sandbag lunges
Wall balls
Race divisions adjust the weight or intensity of these movements depending on the category entered.
Where to train for HYROX in Nelson Mandela Bay
Hybrid Performance Training Club in Walmer is currently the only officially affiliated HYROX training club in Nelson Mandela Bay (we could find please comment if you know of others), providing athletes with access to the equipment and functional strength and conditioning environment needed to prepare for HYROX competition.
However, the equipment and movements used in HYROX training are commonly available at functional fitness and strength and conditioning facilities.
Local options include:
CrossFit Valley Road
Commercial gyms with functional training areas may also provide access to: Rowing machines
SkiErgs
Kettlebells
Sandbags
Sled tracks
When preparing for HYROX, training programmes typically combine: Running intervals
Lower body strength
Grip endurance
Core stability
Aerobic conditioning
Where to compete
Athletes based in the Eastern Cape currently travel to larger cities to take part in HYROX events.
The next South African event is:
Virgin Active HYROX Cape Town 25 26
Scheduled to take place from 3 to 5 April 2026
Participants can enter as: Individual competitors
Two person teams
Four person relay teams
Participants register online through the official HYROX event platform.
Who can enter
HYROX includes multiple race divisions including: Open
Pro
Doubles
Relay
Each division adjusts the load or number of repetitions required at each workout station.
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