HYROX is that fitness thing you've probably heard about but can't quite explain—something about running, weights, maybe sleds? It's been simmering under the surface for a while, but with a big competition coming to Shanghai in November, the city's HYROX scene is having a moment.
So we went to Temporary Humans, one of the first gyms here to go all in on HYROX-style training, to see what it actually is—and why people are now building their weekends (and wardrobes) around it.
Watch our video here:
So... What Actually Is HYROX?
Imagine a race where you run a kilometer, stop to do something painful—push a sled, row, throw a wall ball—and then run again. Eight rounds of that. Your time gets recorded, your splits get analyzed, and suddenly you're arguing about the fastest way to move 150kg across the floor.
It's part race, part workout, part data obsession.
Why Is HYROX a Thing Now?
HYROX started in Germany in 2017 and now it's everywhere -- New York, Dubai, Manchester, and, yes, Shanghai. It's designed to be exactly the same race format no matter where you do it: eight 1km runs, each paired with a functional movement station (sled push, ski erg, wall balls, etc). Your results get logged and ranked globally, so you can compare your time against someone in Berlin or Boston. If you're into numbers, it scratches that itch.
It's also become a lifestyle -- or at least a branded subculture. There are official HYROX gyms, HYROX apparel drops, and an entire event series with crowds, sponsors, and podiums. Train at an affiliated gym, sign up for a race, track your stats. Rinse, repeat.
What's interesting is that it's not a gym franchise like F45 or Barry's. HYROX doesn't own the gyms. Local spots license the HYROX name, run HYROX-style classes, and handle their own memberships. There's no central HYROX app that unlocks every gym, and no global pass that gets you in everywhere. It's more like a common language than a universal membership.
So why is it hyped? Probably because it feels like a sport. There's a leaderboard. There's a world championship. There are splits to analyze. Plus it's structured enough to feel serious, but simple enough that most people can train for it.
Is it fun? That depends on your relationship with burpees. But there's definitely a scene forming, and the upcoming Shanghai race is shaping up to be a checkpoint for the city's growing HYROX tribe.
HYROX in Shanghai
If you want to see what it's about (and your legs are up for it), here are a few places running HYROX-style training:
Temporary Humans
- Location: Jing'an 889 Mall
- Big open space with sleds, rowers, bikes, and rigs. Classes mix running, strength, and timed circuits—basically a controlled dose of race conditions. They host regular HYROX-inspired events and community workouts. With the HYROX competition coming up in Shanghai at the end of November, their schedule currently features HYROX-style classes almost every day. You can check the weekly schedule via the Temporary Humans WeChat mini program. A single one-hour class is usually 168 RMB, and the unlimited monthly pass is 2,288 RMB.
- More Info: Instagram
F45 Training Shanghai
- Location: Multiple locations, including Jing'an, Xuhui, and Xintiandi
- Circuit-style HIIT sessions with sleds, assault bikes, and kettlebells. They often run team challenges that mimic HYROX races. Their regular schedule includes functional strength classes on Tuesdays and Thursdays, cardio-focused sessions on Mondays, Wednesdays, and Fridays, and HYROX classes interspersed throughout the week—such as the HYROX Signature class on Saturday afternoons, which gives participants a taste of race intensity. Even regular classes that aren't specifically HYROX-focused help build a strong foundation of cardiovascular endurance and strength, making the gym suitable for daily training. You can check the full weekly schedule on their WeChat mini program, F45Shanghai. HYROX classes are 120rmb per 45-minute session, and the standard monthly membership is 1,688rmb.
- More Info: Instagram
CrossFit MeWellness
- Location: 667 Changhua Lu
- A solid CrossFit box with everything needed for hybrid training. Coaches focus on functional strength and endurance—perfect prep for HYROX events. While the gym primarily offers CrossFit classes, HYROX sessions run on Tuesdays, Thursdays, and weekends. These classes are intense and closely simulate race conditions. The full weekly schedule can be viewed on their WeChat account, CrossFit MeWellness. A monthly membership costs 1,768rmb.
- More Info: Instagram
Getting Started
Run a bit, lift a bit, repeat. Try 1km runs mixed with sled pushes or rowing. Keep track of your times—it's more satisfying than it sounds.
Train with people. Suffer together. Recover properly.
That's pretty much the HYROX formula.
HYROX Shanghai Event – November 22 & 23
The Shanghai HYROX event will take place on November 22 and 23. While it might be a bit late to train for the competition, those with a strong fitness foundation can still register. Spectators are also welcome—attending might even inspire you to join future events. Registration and spectator tickets are available via the WeChat mini program "HYROX健身跑." Entry fees are about 600rmb per person for individuals or doubles, about 400rmb per person for four-person teams, and around 50rmb for spectator tickets.
