Strength + stamina - your guide to crushing HYROX race day

When it comes to global fitness trends, few have exploded onto the scene quite like HYROX, the team-based hybrid training race that fuses functional fitness with endurance running. Dubbed ‘the World Series of Fitness Racing’, HYROX challenges participants to complete eight 1km runs, each followed by two minutes at a functional workout station (think sled pushes, wall balls, burpees, and rowing).

In South Africa, Planet Fitness is the official training partner for HYROX, and their Planet Fitness X HYROX Master Trainers, including Sesethu Melamane, are leading the charge in helping serious athletes and everyday fitness enthusiasts prepare for the ultimate race day experience.

“HYROX is the perfect meeting point between strength and endurance,” says Melamane. “It’s not just about how heavy you can lift or how far you can run. It’s about how well you can do both, back-to-back. Preparing for HYROX means training across multiple energy systems. You need endurance for the running segments, but also strength and power for the functional stations, and your superpower lies in your ability to transition between them efficiently.”

For those new to hybrid training, Melamane recommends starting with compound, functional movements like squats, deadlifts, push-ups, and pull-ups, to build total-body stability. The next step is to add conditioning moves like weighted walking lunges, kettlebell swings, and SkiErg as you progress. And don’t skip the backbone: running.

How long does it take to get HYROX race-ready? Melamane says that most people can be ready after 12 to 16 weeks of consistent training. Beginners should aim for four sessions per week: two workouts that mix running and functional stations, one pure strength day, and one endurance-focused run.

More experienced athletes can increase to five or six sessions weekly, adding full HYROX simulations. But, whatever your level, don’t neglect recovery. Your body needs time to adapt to the intensity.

One of the biggest training mistakes Melamane sees is imbalance: “People often go too heavy on one side, either all strength and no cardio, or too much running and not enough power.” Another is failing to practice the transitions that can make or break your race pace. Her advice is to train in circuits that mimic HYROX flow: “Run, hit a station, then run again. Your body learns through moving.”

In the lead-up to race day, Melamane emphasises nutrition and hydration. “Eat balanced meals rich in lean protein, complex carbs, and healthy fats. Hydrate well throughout training, not just on the day.” Her advice for the morning of the race? “Eat something carb-based, two to three hours before the start. And don’t try anything new. Race day is not the time for experiments.”

HYROX is as much a mental test as it is physical, so wrapping your head around the challenge as crucial as conditioning your body. Melamane says that it’s helpful to know your ‘why’; your reason for doing it.

For anyone starting their HYROX journey, the right coach makes all the difference. Find a trainer who understands hybrid programming. Someone who can help you balance strength and endurance intelligently, not just push harder.

Planet Fitness X HYROX Master Trainers are trained to guide athletes through this balance.

“There’s no doubt that race day will be gruelling but that’s exactly the point. It’s not about perfection. It’s about showing up, pushing your limits, and proving to yourself that you can. HYROX will test you, but it’ll also show you what you’re truly capable of,” ends Melamane.