Athlete training sandbag lunges for HYROX at CrossFit BC

HYROX · Private Introduction

HYROX 101

A private 90-minute introduction to the sport of HYROX, led one-on-one by a CFBC HYROX Performance Coach. Part coaching session. Part workout. Part strategy session.

Book Your HYROX 101 Session Explore the HYROX program

The Engine Room: $497 paid in full or $189 every four weeks · 25+ coached classes a week · HYROX Vancouver Dec 17 to 20, 2026

At a glance

What is HYROX 101?

HYROX 101 is a private 90-minute introduction to the sport of HYROX, led one-on-one by one of our experienced HYROX Performance Coaches. The goal is simple: by the time you leave, you understand the event, you have hands-on experience with every HYROX station, and you have a much clearer idea of how to train for what comes next. No previous HYROX experience is required.

90 minutes, one-on-one with a CFBC HYROX Performance Coach
Hands-on coaching across all 8 HYROX stations
Technique, rules, strategy, pacing, and movement standards
Part of the CFBC Performance Lab

90 minutes

Long enough to learn the sport and move through every station, not a rushed intro.

One-on-one

A single coach beside you the entire time, answering questions and adjusting movements.

All 8 stations

Hands-on coaching across every official HYROX station, on the same equipment you will race on.

Rules + strategy

Format, divisions, movement standards, penalties, pacing, and what to expect on race day.

What happens during your 90 minutes

We start with the big picture, then we get to work

First, the big picture

Your coach walks you through how a HYROX race works: the race format, divisions, basic rules, movement standards, common penalties, pacing considerations, and what you can expect on race day.

Then, hands-on at every station

You move through all 8 HYROX fitness stations with coaching at each one. This is not about crushing you for 90 minutes. It is about teaching you. Your coach helps you understand technique, setup, efficiency, transitions, pacing, and the small details that make a big difference when fatigue starts to build. You will work, you will sweat, and you will absolutely get a workout. But more importantly, you will leave knowing more than when you walked in.

All 8 stations, on-site

You learn the race exactly as it is run on event day

SkiErg

Pull-down timing and damper setting for your division.

Sled Push

Drive angle, foot placement, and pacing on the carpet.

Sled Pull

Hand-over-hand rhythm and bracing under tension.

Burpee Broad Jumps

Jump distance and burpee efficiency that saves the engine.

Rowing

Stroke rate, leg drive, and stroke-to-run transitions.

Farmer's Carry

Grip, posture, and walking cadence under load.

Sandbag Lunges

Rack position, step length, and knee tracking.

Wall Balls

Target height, catch, and breathing rhythm.

What you learn

You leave with a coach beside you the entire time

How a HYROX race actually works
The eight fitness stations and their movement standards
Proper setup and technique for each station
Common mistakes that waste time and energy
Sled push and pull technique
SkiErg and rowing efficiency
Burpee broad jump strategy
Carry and lunge technique
Wall ball positioning and pacing
How to think about transitions
Basic race pacing and strategy
How the running and stations affect one another
Where your current strengths may help you
Where you may need additional work before race day

Most importantly, you have a coach beside you for the entire experience, answering questions, adjusting movements, and helping you understand how HYROX applies to you.

Who HYROX 101 is for

No previous HYROX experience required

You do not need to be an elite athlete, a great runner, or already HYROX fit. You just need to be willing to learn and move. HYROX 101 is ideal if you:

You are completely new to HYROX
You are considering signing up for your first event
You have already registered and are wondering what to do next
You train regularly but have never used some of the HYROX equipment
You want to learn proper technique before adding intensity
You want individual coaching before joining HYROX group training
You want to better understand where you currently stand
You simply want to experience HYROX without committing to a race

An entry point into the CFBC Performance Lab

Once you understand the movements and demands of the sport, the next question becomes: what should I work on? Depending on your goals, your coach can help you determine the best next step, whether that is HYROX group training, individual coaching, a structured race-preparation plan, or deeper performance testing through the Performance Lab.

HYROX 101 teaches you the game. The Performance Lab can help you build a smarter plan for playing it.

Explore the Performance Lab

Inside our Olympic Village facility

278 East 1st Avenue, Vancouver, BC V5T 1A6. All 8 official HYROX stations are on-site, so you learn the race exactly as it is run on event day.

HYROX 101, in plain English

7 questions

What is HYROX 101 at CrossFit BC?

HYROX 101 is a private 90-minute one-on-one introduction to the sport of HYROX, led by a CFBC HYROX Performance Coach. It is part coaching session, part workout, and part strategy session. You learn how a HYROX race works, get hands-on coaching across all 8 fitness stations, and leave with a clearer idea of how to train for what comes next. No previous HYROX experience is required.

Do I need to be fit or experienced to book HYROX 101?

No. HYROX 101 is built for people who are completely new to HYROX, considering their first race, or already registered and wondering what to do next. You do not need to be an elite athlete, a great runner, or already HYROX fit. You just need to be willing to learn and move. Your coach scales every station to where you are today.

What happens during the 90 minutes?

Your coach walks you through how a HYROX race works first: the format, divisions, rules, movement standards, common penalties, pacing, and what to expect on race day. Then you move through all 8 stations with hands-on coaching: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. You will work and sweat, but the focus is teaching you technique, setup, efficiency, transitions, and pacing, not crushing you for 90 minutes.

Is HYROX 101 a workout or a lesson?

Both. You will get a real workout, but the goal is teaching. Your coach helps you understand technique, setup, efficiency, transitions, and pacing, and the small details that make a big difference when fatigue builds. You leave knowing more than when you walked in, with a coach beside you the entire time answering questions and adjusting movements.

What equipment do I use during HYROX 101?

All 8 official HYROX stations are on-site at our Olympic Village facility: SkiErg, sled push, sled pull, burpee broad jumps, rower, farmers carry, sandbag lunges, and wall balls, plus a true running lane. Loads are scaled to your division and current ability so you learn proper technique before adding intensity.

What comes after HYROX 101?

HYROX 101 is an entry point into the CFBC Performance Lab. Once you understand the movements and demands of the sport, your coach can help you pick the best next step: HYROX group training, individual coaching, a structured race-preparation plan, or deeper performance testing through the Performance Lab. HYROX 101 teaches you the game; the Performance Lab helps you build a smarter plan for playing it.

Where does HYROX 101 take place?

Inside our Olympic Village facility at 278 East 1st Avenue, Vancouver, V5T 1A6. All 8 official HYROX stations are on-site, so you learn the race exactly as it is run on event day.

Keep exploring the HYROX cluster

Class formats HYROX coaches Race standards

These classes are one piece of the wider program. See how the full week fits together on our HYROX training in Vancouver hub, with all 8 stations on-site at our Olympic Village gym.Already have a race entry? Follow the 16-week HYROX Vancouver training plan.