F45’s HYROX Signature Workouts Make HYROX Training Simpler than Ever
So, you’ve been bitten by the fitness racing bug and have your sights set on the HYROX Cape Town event this July? With 7 weeks to go to race day you might be wondering how and where to train. Tackling and completing a HYROX, whether solo or as a team in the Relay or Doubles categories requires a focused training programme combining running with hybrid and strength training. But, approaching the training alone can be daunting. Fortunately, F45 Training is making sure you don’t have to go it alone.
HYROX, the global fitness craze that blends running with functional workouts, has become a huge hit in South Africa, and it’s no surprise why. It’s tough, exhilarating, and totally doable — with the right preparation. That’s where F45 Training South Africa comes in, rolling out its revamped HYROX Signature workouts to get you race-ready. I caught up with Altus Moolman from F45 South Africa to dig into how these new sessions have levelled up from the original series of F45 HYROX workouts and why they’re perfect for crushing the race in Cape Town.
HYROX Fever Hits South Africa
If you’re new to the scene, HYROX is all about testing your grit through a mix of 8km of running (split into 1km chunks) and eight functional workout stations — think sled pushes, wall balls, and burpee broad jumps. It’s inclusive, it’s intense, and it’s got South Africans hooked. With the Cape Town event on the horizon, the buzz is real, and F45 studios are stepping up to help you conquer that finish line.
F45, known for its high-intensity interval training and resistance training magic, first introduced HYROX-inspired workouts in 2024 when HYROX announced it was partnering with F45 as the official global training partner. The classes were a hit, giving members a taste of what fitness racing is all about. But as HYROX grew even bigger across the globe, F45 decided to overhaul its approach to HYROX. Enter the HYROX Signature workouts; giving you everything you need to get race ready.
A Smarter HYROX Prep
So, what’s different this time around? According to Altus, who heads up operations at F45 Bryanston and Fourways, these new workouts are a far cry from the first HYROX workouts released by F45. “The new HYROX workouts definitely take things further than the earlier sessions we introduced,” he says. “Those first workouts helped members get familiar with the basics. Now, we’re building real structure around it.”
Altus points out that the focus has shifted to three big pillars: work capacity, strength under fatigue, and pacing across stations. It’s not just about going hard, it’s about going smart. “It’s still rooted in what F45 does best, but it’s been levelled up for anyone looking to test themselves in a different way,” Altus adds. Think of it as HYROX training with F45’s signature flair, tailored to build the exact skills you’ll need on race day.
Built for the Challenge
For those of you dreaming of HYROX glory in Cape Town, these workouts are your secret weapon. They’re crafted to blend strength and cardio in a way that mirrors the hybrid demands of the race. “There’s a strong focus on building the kind of strength and cardio blend that a hybrid-style event demands,” Altus explains. “The sessions gradually increase in volume and intensity and bring in more structured intervals that challenge your ability to recover quickly and keep moving with intent.”
But it’s not just about the physical grind. HYROX is as much a mental game as it is a physical one, and F45’s got that covered too. “Members build strength and endurance across the board, but they also become more efficient in how they move and how they manage effort over time,” says Altus. “That shift in mindset makes a real difference when preparing for a longer effort like HYROX.” Translation: you’ll be ready to push through when your legs are screaming at you and your mind is telling you to quit.
Gear Up with Race-Ready Equipment
But it’s not just the workouts that are getting an upgrade, members can look forward to HYROX-specific equipment as well. According to Atlus, F45 has teamed up with CENTR, the official HYROX equipment supplier, to bring race-specific kit into studios. “Members can now get hands-on with equipment that matches the kind of tools they’ll use on race day,” Altus shares. We’re talking sleds, wall balls, and wall ball targets, stuff that lets you practice the real deal. Even if your local studio is still adding pieces, the workouts are designed to keep you on track. It’s all about building familiarity and confidence, so when you hit that HYROX course, nothing feels foreign.
From F45 Foundations to HYROX Finish Lines
If you’re already an F45 regular, you’re starting with a leg up. “Because F45 already focuses on functional movement, members step into this with a solid foundation,” Altus points out. “HYROX follows the same training principles, just in a more extended format.” The new workouts build on that base, ramping up week by week so you’re not thrown in the deep end.
New to running or hybrid training? No stress. Many F45 studios are now offering run clubs and structured running programs to help you nail that 8km component. It’s a holistic approach that ensures you’re ticking all the boxes—strength, endurance, and stamina.
The Community Vibe
Here’s the best part: it’s not just about you versus the workout. The HYROX Signature series has sparked something special in the F45 community. “The feedback has been really positive,” Altus says. “A lot of members have mentioned how they’re doing things they never thought they would try. That shift in self-belief is powerful.”
That energy is contagious. “People are encouraging each other, sharing experiences, and building momentum together as they work towards the same goal,” he adds. Whether it’s a high-five after a brutal sled push or a group cheer at the finish line, the camaraderie is real, and it’s making the journey to Cape Town, and beyond, even sweeter.
Your Ticket to HYROX Success
With HYROX Cape Town under 2 months away, F45’s HYROX Signature workouts are your all-in-one prep package. They’re tougher, smarter, and packed with everything you need to shine physically and mentally. Whether you’re a fitness newbie or a seasoned pro, these sessions will have you crossing that finish line with a smile on your face.
So, what are you waiting for? Pop into your nearest F45 South Africa studio, give the HYROX workouts a go, and start training for 19-20 July 2025. Trust me, you’ll be hooked — and ready to smash it. Looking for a first-hand account? I trained for my first HYROX women’s open event at F45 Training Woodstock; you can read all about my training programme and race day tips here.
For more on the Cape Town event, check out the HYROX South Africa website.
