HYROX CLASS FORMAT BREAKDOWN

Apr 3

The best training isn’t random it’s intentional.

At Backyard, our programming is designed to develop well-rounded, high-performing athletes through three key focuses: ENGINE, INTENSITY, and POWER. Each class targets a different energy system and training style, creating a balanced approach that builds endurance, sharpens race-day effort, and develops strength and speed.

The result? Smarter training, better performance, and real progress you can feel.

ENGINE WEEK

Continuous Steady Effort 🔥

This is your “work the whole time” kind of class, the one where you settle in, lock your pace, and build real endurance from start to finish. No all-out sprints, no long breaks, just consistent, intentional effort that leaves you feeling accomplished (and strong as hell).

Think longer intervals, bigger distances, and sustained movement. You’ll move through extended work blocks or team-based formats like AMRAP, YGIG, or chippers designed to keep you in motion and dialed into your pace for 30–40 minutes straight.

This is where you train your engine the smart way:

Find and hold your zone 3 effort
Build confidence in pacing (no burnout, no blow-ups)
Stay steady, even when it gets uncomfortable

You’ll leave feeling like: “I worked the entire time.” Because you did.

All levels welcome. Just show up, we’ll guide the rest.

INTENSITY WEEK

Race Simulation

This is the one you think about all day—the one that makes your heart race before class even starts. It’s uncomfortable, it’s gritty, and it’s exactly where breakthroughs happen.

Welcome to race-level effort.

Built around shorter, high-output intervals and repeatable efforts, this class pushes you to the edge, then teaches you how to hold it. Think fast 400m runs, hard-charging work sets, and quick resets that let you go again and again.

This is how we train intensity with purpose:

Treat every block like it’s your own race
Push hard, recover briefly, and go again
Tap into that next level of effort you didn’t know you had

You’ll feel it:

The nerves at the start
The fight in the middle
The confidence at the finish

This is your PR/ER energy. Your engine is ready, now we push limits.

You’ll leave feeling like: “I went to war… and won.”

POWER WEEK

Speed + Strength

This is where strength meets speed and everything feels sharp. You’ll lift heavy, move fast, and tap into that explosive, athletic energy that carries over to everything you do.

Built around short, powerful efforts, this class pairs strength work with dynamic, race-style movements to help you produce more force and use it. Think heavy sled pushes, strong lifts, and fast, aggressive bursts on the tread with full recovery so you can hit every round at max output.

This is how we train power with purpose: