How to Train for a HYROX Race in San Francisco
If you’re in San Francisco and looking for your next big fitness challenge, HYROX might be calling your name. It’s the ultimate combination of endurance, strength, and grit…part functional fitness, part race, and completely addictive.
At CrossFit Golden Gate, we’ve been helping athletes build strength and conditioning in San Francisco for over 13 years, and HYROX is a great test of both. Here’s how to train smart so you can show up confident on race day.
What Is HYROX?
HYROX is a global fitness competition that blends running and functional workouts.
Every race follows the same format:
1 km run
1 workout station
× 8 rounds
Stations include sled push, sled pull, burpee broad jumps, rowing, wall balls, and more.
You can compete as an individual, pair, or relay — and every division uses standardized weights, so you can track progress from one event to the next.
If you’re planning to race in HYROX Anaheim this December, now’s the perfect time to start training.
Step 1: Build a Strong Foundation
HYROX rewards strength under fatigue. That means lifting weights, not just running miles.
At CrossFit Golden Gate, we focus on:
Compound lifts like squats, deadlifts, and presses to build raw power.
Functional movements including lunges, carries, sled pushes, and pulls which mimic race stations.
Mobility work so your joints hold up under volume and load.
Step 2: Condition Like an Athlete
The key to HYROX success isn’t just how hard you can go, it’s how long you can sustain effort.
Mix in:
Interval running (e.g., 1 km repeats at race pace)
Mixed-modality conditioning - pairing runs with ski erg, wall balls, or sled work
Tempo work to control breathing and heart rate
We design our HYROX classes in SF to mimic this exact intensity blend so you’re never guessing whether you’re race ready.
Step 3: Train Smart, Not Randomly
HYROX prep requires a balance of strength, endurance, and recovery.
That’s where structure comes in.
In our dedicated HYROX training sessions (Wednesdays at 5:30 p.m. and on Saturdays and Sundays), you’ll work through:
Specific station technique (sled mechanics, efficient wall balls, etc.)
Race simulation workouts
Pacing strategies - when to push and when to recover
Training in a small group with expert coaching keeps you accountable and helps prevent overtraining.
Step 4: Find a Community That Pushes You
Training for HYROX is tough but it’s a lot easier with people who get it.
At CrossFit Golden Gate, you’ll find:
A spacious facility in the heart of San Francisco
Coaches who know how to prep for both CrossFit and HYROX
A community of athletes who thrive on challenge and progress
Whether you’re a seasoned competitor or just curious, you’ll fit right in.
Step 5: Start Now — and Get Ahead of Race Season
HYROX training takes consistency, but with the right plan and coaching, you can make huge progress in just a few weeks.
Our HYROX classes run:
Wednesdays @ 5:30pm
Saturdays @ 9am
Sundays @ 10:30am
Come sweat with us, dial in your technique, and get race-ready for your next event.
Ready to train for HYROX in San Francisco?
Join our next class at CrossFit Golden Gate — and see what you’re capable of.
Sign Up Here