Official HYROX Training Club / New Jersey

8 runs. 8 stations.
One finish line.

HYROX is eight 1 km runs, each followed by a workout station. Train for the full race at ARCH in Eatontown, Marlboro, or Freehold, New Jersey.

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Your first race or your next personal best starts here

The HYROX race format

Run 1 km. Take on a station. Repeat eight times.

Swipe through the stations in race order. Each image introduces the equipment and what to practice.

Eight runs · Eight stationsSwipe to explore →
  1. Illustrative SkiErg training scene

    1 km run → station

    SkiErg

    Pull the SkiErg handles from overhead to hip height. Practice a controlled stroke and steady breathing after the opening run.

    Explore the station guide →
  2. Illustrative Sled Push training scene

    1 km run → station

    Sled Push

    Drive a weighted sled down the lane. Build leg drive, then learn to settle back into your run pace.

    Explore the station guide →
  3. Illustrative Sled Pull training scene

    1 km run → station

    Sled Pull

    Pull the weighted sled toward you with a rope. Grip, back strength, and efficient footwork all matter.

    Explore the station guide →
  4. Illustrative Burpee Broad Jumps training scene

    1 km run → station

    Burpee Broad Jumps

    Alternate a burpee with a forward jump. There is no machine here: repeatable movement is the challenge.

    Explore the station guide →
  5. Illustrative Rowing training scene

    1 km run → station

    Rowing

    Cover the required distance on a RowErg. Use your legs, trunk, and arms together at a sustainable pace.

    Explore the station guide →
  6. Illustrative Farmers Carry training scene

    1 km run → station

    Farmers Carry

    Carry two weighted kettlebells along the course. Your grip and posture are tested under fatigue.

    Explore the station guide →
  7. Illustrative Sandbag Lunges training scene

    1 km run → station

    Sandbag Lunges

    Move forward with a sandbag on your shoulders, taking deliberate lunging steps.

    Explore the station guide →
  8. Illustrative Wall Balls training scene

    1 km run → station

    Wall Balls

    Finish with repeated squat-and-throw reps to a target. Clean movement matters most when tired.

    Explore the station guide →

Station images are illustrative. Standards and weights vary by division. Check the current official HYROX rulebook for your race.

Official HYROX Training Club / New Jersey

Train for what race day asks.

The challenge is the transition: run, complete a station, then run again. ARCH brings running, functional strength, and coach-led work together across Eatontown, Marlboro, and Freehold.

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ARCH athletes together with their HYROX Training Club banner
Real ARCH training community

Run between stations

Work on the 1 km repeats that connect every part of the race.

Move through the work

Build strength and technique for the functional movements between runs.

Keep going under fatigue

Prepare to return to the run after each station, through the final wall ball.

The training / At ARCH

Built for the whole race.

Prepare for the order of the race, not just the individual workouts. Whether you are learning the format or chasing a faster finish, start with a free intro class.

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ARCH athlete training in the gym

Find your run pace

Eight 1 km efforts add up. Train to manage the run so you can arrive at each station ready to work.

ARCH athlete training with a sled

Practice the stations

Develop the strength and movement skills behind sled work, carries, lunges, and the other race stations.

ARCH athletes at a coach-led HYROX training briefing

Connect the whole race

Learn to move from station back to running when you're tired, with coach-led training and an ARCH community around you.

Classes & locations

Find your race training.

Choose the race-specific work of HYROX or build your aerobic base in ENGINE. Check ARCH's live calendar for current days, times, and availability.

Race preparation

HYROX

Running and race movements together: SkiErg, RowErg, sled pushes and pulls, burpee broad jumps, carries, and wall balls.

Conditioning

ENGINE

Purposeful intervals with rowing, SkiErg, running, sled work, carries, and functional movements to develop work capacity.

See live class times ↗

Three places to train in New Jersey.

Choose your nearest ARCH gym, then select that location when requesting your free class.

Free race guides

The work starts before race day.

Not ready to request a class? Use the guides wherever you train. Start with a practical four-week plan.

Start here

A beginner HYROX training plan: your first four weeks

A simple four-week on-ramp to the running, strength, and stations of a HYROX race. Read it free, save it, or print it.

Read guide →

Race preparation

Five common HYROX training mistakes before your first race

Avoid the training traps that leave first-time racers underprepared for the runs, transitions, and final stations.

Read guide →

The race

The eight HYROX stations, in race order

A visual guide to the race sequence and what to practice at each station, from SkiErg to wall balls.

Read guide →
Explore all race guides →

Your first step / Free intro class

Your race starts with a first step.

Choose your preferred ARCH location and tell us how to reach you. Our team will confirm current intro class options and arrange a time. Your request is not a booking until a time is confirmed.

Request your free class

This requests a class; the team will contact you to arrange the time.

Before you begin

Questions,
answered.

The race, the training, and your first class at ARCH. Find the answer you need, then take the next step.

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The standard race format is eight 1 km runs, each followed by one workout station. The station order is SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. Check the official rulebook for current standards and your division.

ARCH athlete training

Ready for your next start line?

Request a free intro class at your preferred ARCH location in New Jersey. Our team will contact you to arrange a time.

Request a Free Intro Class