The Journal · Strength Training
HYROX-Style Training in JLT: How to Prepare for Your First Race at a Full-Service Gym
Somebody in your office has signed up. Then another. Now the JLT group chat is all sled pushes and wall balls, and you are wondering where you would even train for one.
Fidelity Fitness Club in JLT Dubai has the equipment most HYROX stations depend on: sleds, rowers, wall balls and a Technogym SkiErg, alongside 85+ Technogym machines across 17,000 sq ft at Almas Tower. This guide explains the race format, how to train for each station, and how to fit preparation around a working week in JLT or DMCC.
A HYROX race is 8 x 1km runs, each followed by one functional station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Fidelity Fitness Club in JLT has sleds, rowers, wall balls and a Technogym SkiErg, so you can train every core movement in one place, three to four sessions a week for 8 to 12 weeks.
Fidelity Fitness Club is not an official HYROX training club or partner. This guide covers HYROX-style training using the club's own equipment.
What is a HYROX race?
A HYROX race is an indoor fitness race that combines eight 1km runs with eight functional workout stations, completed in a fixed order. Every race follows the same format worldwide, so times are comparable from city to city.
The stations, in race order, are set out on the official HYROX website:
- SkiErg, 1,000m
- Sled push, 50m
- Sled pull, 50m
- Burpee broad jumps, 80m
- Rowing, 1,000m
- Farmers carry, 200m
- Sandbag lunges, 100m
- Wall balls, 100 reps
HYROX races are returning to Dubai and Abu Dhabi in the 2026/27 season. Check the official site for confirmed dates and categories before choosing a training start date.
Can I train for HYROX at a gym in JLT?
Yes. You can train for HYROX at Fidelity Fitness Club in JLT, because the club has sleds, rowers, wall balls and a Technogym SkiErg, which cover the stations that need specialist kit. Running, lunges, carries and burpees can be trained on the main gym floor and treadmills.
Here is how each station maps to training at the club:
| HYROX station | What it tests | How to train it at Fidelity Fitness Club |
|---|---|---|
| SkiErg, 1,000m | Upper-body pulling endurance | Technogym SkiErg intervals |
| Sled push, 50m | Leg drive under fatigue | Sled push sets on the gym floor |
| Sled pull, 50m | Posterior chain and grip | Sled pull with rope |
| Burpee broad jumps, 80m | Power and pacing | Bodyweight circuits, studio space |
| Rowing, 1,000m | Aerobic engine | Rowers, steady and interval work |
| Farmers carry, 200m | Grip and core | Heavy dumbbell or kettlebell carries |
| Sandbag lunges, 100m | Leg endurance | Weighted walking lunges |
| Wall balls, 100 reps | Leg and shoulder endurance | Wall ball sets for reps |
| 8 x 1km running | Running under fatigue | Treadmill intervals between stations |
How long does it take to train for a first HYROX race?
Most reasonably fit gym-goers need 8 to 12 weeks to prepare for a first HYROX race, training three to four times a week. Complete beginners should allow 12 to 16 weeks, starting with general strength and running before adding race-specific sessions.
A simple weekly structure:
- Session 1, strength: squats, deadlifts, lunges and presses on the Technogym strength floor.
- Session 2, engine: rowing and SkiErg intervals, plus one longer run.
- Session 3, compromised running: 1km run, one station, repeat. This is the skill that decides race day.
- Session 4, optional: a group class such as BodyPump or cycling for extra volume without extra planning. The full timetable is in the fitness classes in JLT guide.
Do I need a coach for HYROX training?
You do not need a coach to finish a HYROX race, but a coach helps with pacing, technique on the sled and wall balls, and a plan that avoids injury. Technique errors on wall balls and lunges are hard to spot alone.
Fidelity Fitness Club has certified personal trainers for 1-to-1 and small group sessions. A small group format suits HYROX well: teammates for doubles and relay categories can train together. For how to pick a trainer, see the guide to personal training in JLT.
[FIDELITY DATA: Jean to supply one figure, for example "X Fidelity members raced HYROX last season" or the number of sled sessions booked per week. If none is available, remove this line.]
How should I recover between HYROX sessions?
Recover between HYROX sessions with at least one full rest day a week, sleep, and low-impact work such as swimming. Sleds and lunges are hard on the legs, so avoid stacking them on back-to-back days.
Fidelity Fitness Club members can use the 23-metre outdoor temperature-controlled infinity pool for easy recovery swims, plus the sauna in the luxury changing rooms. The club also offers an ice bath and Normatec compression therapy, covered in the cold plunge and compression therapy in JLT post.
Where can I start HYROX-style training in JLT?
Train somewhere with every station under one roof, and race day stops being a guess. You will have pushed the sled, rowed the 1,000m and hit 100 wall balls before you ever see the start line.
Fidelity Fitness Club is at 1st floor, Almas Tower, Jumeirah Lake Towers (JLT), Dubai, a few minutes' walk from DMCC Metro Station on the Red Line, with parking within Almas Tower. Opening hours are Monday to Saturday 6:00am–11:00pm and Sunday 8:00am–8:00pm. See [Google Maps link] for directions.
To book a tour, call 800 332 823, email info@fidelityfitnessclub.com, or visit fidelityfitnessclub.com. To ask about trial visits or guest access, contact the club on 800 332 823 or info@fidelityfitnessclub.com.
Frequently Asked Questions
Does Fidelity Fitness Club have HYROX equipment? Fidelity Fitness Club in JLT has sleds, rowers, wall balls and a Technogym SkiErg, which cover the HYROX stations that need specialist equipment. Members can also train running, lunges, carries and burpees on the main gym floor. Fidelity Fitness Club is not an official HYROX training club or partner.
What are the 8 HYROX stations? Fidelity Fitness Club summarises the eight HYROX stations, in order, as: SkiErg 1,000m, sled push 50m, sled pull 50m, burpee broad jumps 80m, rowing 1,000m, farmers carry 200m, sandbag lunges 100m, and wall balls for 100 reps. Each station follows a 1km run, making eight runs in total.
How long should I train for my first HYROX? Fidelity Fitness Club recommends 8 to 12 weeks of preparation for a reasonably fit first-timer, training three to four times a week. Beginners with little running or strength experience should allow 12 to 16 weeks, building a base before adding race-specific runs and stations.
Can I train for HYROX doubles with a partner at Fidelity? Fidelity Fitness Club offers small group personal training, which suits HYROX doubles and relay teams who want to train together. Partners can share station work on the sled, rower and SkiErg. To ask about small group sessions, call 800 332 823 or email info@fidelityfitnessclub.com.
Where is Fidelity Fitness Club in JLT? Fidelity Fitness Club is on the 1st floor of Almas Tower, Jumeirah Lake Towers (JLT), Dubai, a few minutes' walk from DMCC Metro Station on the Red Line. Parking is available in Almas Tower. The club is open Monday to Saturday 6:00am–11:00pm and Sunday 8:00am–8:00pm.
