The HYROX Foundation Course – My Experience

HYROX, the “Sport of Fitness Racing”, has really burst onto the scene in the last few years. I believe the Angry Video Game Nerd (with a little help from yours truly!) really sums up its rapid ascent:

Who knows if HYROX will be able to continue this meteoric rise, but, in the meantime, its head honchos are positioning themselves for the long game. And with over 250,000 people participating in HYROX events annually (at least in recent years), someone has to coach them or at least guide them on race day and the weeks leading up to it…right?

HYROX sure thinks so and that’s probably why they created the HYROX Foundation Course (also referred to as the “HYROX Race-Ready Course”) as part of HYROX365/the HYROX Academy.

I recently completed the course (I was able to do so in a few hours one afternoon) and, to be honest, wasn’t overly impressed by it. However, being that it is marketed as an “introduction to HYROX” and comes with a pretty modest price tag (considering what you can potentially get from the course), I don’t think anyone could really complain.

Also, when considering that it is more or less going to serve as the “warmup” for future, more in-depth courses, I’ll admit that I’m reasonably excited about what’s to come. In the meantime, let me tell you all about my experience with the HYROX Foundation Course.

Information – General

To the uninitiated, HYROX is equal parts confusing and crystal clear.

You have a bunch of random exercises inter-spliced between a lot of running segments. The distances aren’t all the same, the weights used aren’t all the same, and the arenas that races are held in all have different layouts. Race grouping start times differ and there are a lot of things you can get penalized for.

On the other hand, every race has the same exercises…in the same order…with standardized i.e. the same weights for everyone in each classification.

Long story short, there is a bit to learn about HYROX, but once you’ve learned it, you pretty much know it all.

In this regard, the course does a good job of living up to its name…you actually pay attention and consume all of the content and you’ll be “race ready”.

Additionally, the course provides a decent amount of non-essential, but somewhat interesting information such as the history of HYROX, a very basic outline of structuring your programming (to include a few different 12-week programs for people of different levels of fitness).

With all of that being said, the information presented (and the way it is presented) is at a very surface or basic level. Granted, this isn’t necessarily a problem as the information is easy to understand and digest; it just isn’t overly groundbreaking or substantive.

By the end of the course, you’ll have a good idea of what to expect on race day (both pre-race and in-race elements are discussed), how to perform each exercise at a basic level, things to do to avoid injury, and how you can structure your training to peak at the right time before the race.

…but not much else.

At the end of the day, it’s a 4-hour course (which you can easily complete in ~2.5 focused hours) so don’t expect a tome’s worth of information. For a 4-hour course, though, the information you do get is pretty decent.

Information General: 85

Information – Technical

If you’re looking for scientific data and ensuing discussion that justifies a certain type of Ski Erg form or the pacing strategy necessary to run a sub-1:20:00 race, you’re in the wrong course. Heck, most of the information discussed isn’t even sourced (although I have no reason to believe that it’s not true or accurate!)

To be fair, I think HYROX probably assumes (most likely, correctly) that the vast majority of people taking the Foundation Course are not looking for this information to nerd out on…at least not on the day(s) when they’re working through the course. I also assume that this information is out there and will be revealed in later courses or publications.

As it is, there are some more technically-adjacent concepts that are discussed in pretty decent detail (ex. different types of running foot strikes, different types of common injuries sustained from HYROX/HYROX training), but there isn’t really any statistics or figures to support most of it.

To be honest, this didn’t really concern me or bother me. I enjoy stats and a good chart or table, but think that entry-level courses like this can go overboard and end up being overwhelming for those new to the discipline or people who don’t have a strong background in reading or analyzing this type of content.

Those looking for a more of a science lecture, though…you’re probably going to have to wait at least until the Level 1 class drops later in the 2024.

(no promises!)

Information Technical: 75

Coaching Preparation

As we’ll discuss in greater detail later on, the HYROX Foundation Course is essentially an entry-level fitness coaching certificate program (I know that sounds awkward, but I don’t think it could technically be classified as a “certification”). Because of this, I place a bit more of an onus on the course to, ya know, actually prep people to become HYROX coaches.

…and I can’t really say that the course does a lot in this regard, although I guess a lot depends on what you look for in a coach.

While the course does provide clear and extensive content relating to how races work, some tips on how to approach each implement, as well as content related to programming during different training cycles (ex. “macrocycle”, etc.), I wouldn’t say it really goes any further than introducing these items, especially the programming content.

To be fair, this course can, at most, qualify someone to be a HYROX group class instructor which doesn’t necessarily translate to being a programmer (which, in a HYROX-affiliated gym, might be the responsibility of higher-level coach).

However, coaches would still probably have to have a lot of personal, hands-on experience with ergs, wall balls, etc. and do some of their own research to really be able to coach and cue athletes through the movements.

There also isn’t anything about “class management”, structuring a HYROX class, facilitating one, etc. It’s almost as if this information is either assumed or would be handled by a more knowledgeable or experienced coach or other personnel at the gym.

Ultimately, the Race-ready Course can really accelerate you on your way to technically becoming a HYROX coach, but it doesn’t do much to help you become a better coach.

Coaching Preparation: 70

Structure

Count on a course structured by German Olympic gold medallists and marketing geniuses to be well structured.

Once you get into the course, it’s pretty easy to navigate to each module. move through it in a linear manner, and move on to the next one. At times, module chapters will require multiple “Continue” clicks or will require you to scroll down a few times before just…stopping, but if you have half a brain, it’s no big deal.

Something that could be perceived as at least a minor annoyance is that the course must be navigated in a perfectly linear manner. No jumping ahead; each section must be completed before moving on to the next one. However, the course is so short that if there is a section you’re just dying to get to, just wait a few minutes.

Also, before you can proceed to the next module you have to pass a quiz…

…yeah, there are quizzes.

I think this is fair; what’s the point of “passing” a course if you can just mute the videos and click through the written portions (not that I’ve ever done such a thing before)?

The quiz content generally refers to content from the specific module you’re currently reviewing. You need to score at least an 80 percent and most have 20 questions (one had 10, another had 15). I actually failed the first quiz, but I think it inadvertently included content from the next module (I got a bunch of the penalty questions wrong…these items hadn’t been covered yet).

You get multiple attempts at the quizzes and the questions, answers, and order don’t appear to change so you really can’t “fail”.

Overall, I liked the course structure. It isn’t presented in an overly fancy manner, but it is easy to follow and navigate, while presenting information in a way that makes sense and effectively connects sections and course concepts.

Structure: 95

Knowledge Required

The HYROX Foundation Course doesn’t purport itself in being an all-encompassing course, covering everything you would ever want to know about exercise science, nutrition, recovery, etc. I mean, it clearly states in its description that it is a 4-hour course, split into 6 modules, presented online.

…still, there are courses out there with similar descriptors that really seem to bank on your having knowledge of some or all of these concepts ahead of time, filling in the gaps with more sport/discipline-specific knowledge as they go.

I think it would certainly help to have some of this knowledge, even in a more informal capacity, than it would to go in blind, but, for the most part, the course does a pretty good job of hitting on just about anything you would want to know about HYROX.

At the end of the day, the course’s aim is to get you “race ready”…not necessarily “race expert” or even “race proficient”…and if you’re coming in with no knowledge of strength, conditioning, and general wellness, it includes enough to get you started to prepare for a race and to manage yourself when race day comes around.

Knowledge Required: 85

Interest Piquing

I think it’s safe to assume that if you’re considering the Foundation Course that you already have more than a causal interest in HYROX. You probably have a pretty good idea of how each race is structured, how to perform each exercise, and how to find your way around the venue on race day.

If this is you…you’re probably not going to find the content all that interesting.

Personally, I don’t find HYROX’s history to be all that interesting and I’ve never heard or seen anything about the founders, to include their respective athletic careers, prior to taking the course.

The planning and facilitating of HYROX races is done with efficiency in mind and it is clear that those involved are very conscientious. As someone who appreciates such things, I can really get behind this aspect…but it doesn’t mean that it’s interesting.

For those who don’t have as much background knowledge or interest in HYROX…well…I just don’t see these people actually going out of their way to take, yet alone pay for, this course. As such, it is hard to imagine how interesting they would find it.

(Probably not very much if they weren’t interested in HYROX in the first place)

I wouldn’t say that this is a boring course by any means. I never found myself skipping ahead during videos (although I did watch them all at 1.5-2x speed). For the most part, I actually found the people in the videos to be pretty likable and even relatable (especially David Magida…that’s the kind of guy you want as a coach).

However, I was probably more engaged and interested in less of a “I can’t wait to learn more!” manner and more of a “I can’t wait to be finished!” manner.

Interest Piquing: 75

Price

I know that to some, a ~$50 online course with little technical information and exercise instruction you can probably find for free on YouTube may not seem like the best deal. It’s not “expensive” (compared to many others), but why pay if you don’t have to?

If I was a fitness enthusiast who was simply looking to learn a little more about HYROX and have all of the basics covered in one place, yeah…I would appreciate the course and organization, but wouldn’t want to pay for it.

With that being said, it is important to consider the context of how the course is presented.

It is “for racers”….but it is also “for coaches”…particularly for coaches who want to “(e)nhance (their) training toolkit with essential advice and strategies for preparing athletes for competition. This course is a must-have for those looking to guide their clients from participation to podium.”

I know this seems like typical “you should totally buy our course! All of your dreams will come true!” kind of talk, but here is the real kicker:

“For suitably qualified coaches* working at affiliated gyms, successful completion of the Foundation Course will entitle them to refer to themselves as official HYROX Group Instructors.”

Is it just me or is this big? Like, really big. You take this course, and you can coach HYROX courses (and use the official title without legal consequence unlike some…ahem…other disciplines…)

Granted, we can all see that asterisk…and…it is kinda a big one:

“*To become a certified HYROX Group Instructor, you need to have a nationally accredited certification for Personal Training relevant to your geographic location. Evidence of this will be required as part of the graduation process.”

So…you need some additional education, certification, etc. if you want to be able to use that title and coach those classes. I haven’t attempted to put my own certified personal trainer qualification to the test on this (yet), but will update when I know more.

As it is, even with this barrier, I would say that this is a pretty valuable add on (assuming you already have your PT certification or are thinking about getting one) for only $50.

In contrast, if you wanna coach CrossFit in any “official” capacity (as in, not get sued for saying you “coach CrossFit” when you’ve haven’t jumped through the hoops) you’re gonna have to shell out at least $1100. Doesn’t matter if you’ve been a trainer for 20 years; you gotta have that CrossFit Level 1 to coach CrossFit.

Overall, I don’t think the price is “exorbitant” even for those with no aspirations to coach (although it is probably “unnecessary” for most), but for prospective coaches who are willing go the extra mile (either in getting their PT certification or, presumably, in completing the Level 1 course when it is released) the value is definitely there.

Price Score: 95

Sign-up Process

One thing I will say about initially accessing the Foundation Course is…well…man; it is really hard to find!

Granted, if you know what you’re looking for, it probably isn’t that difficult but if you really have to be digging around HYROX’s associated websites to just randomly come across the course. Even when you click on the “HYROX365 Affiliate” button of the main page, it still takes some sifting through different areas to find the course..

Thankfully, once you’ve found it, things are a bit more straightforward.

You have to create a profile on the HYROX365 page (I assume this is going to more or less be the hub for all “official” HYROX coaching, recordkeeping, affiliation, etc. content). From here, you navigate to the Foundation Course, although there are currently two other courses, the aforementioned Level 1 (as of August 2024 “Coming September 2024”) and the Level 2 (“Coming in 2025”).

You’re taken to a payment screen (multiple payment options) and once you’re all paid up, you’re emailed login/access information for the course-specific page. This is separate from the HYROX365 page and is in the Lemon Mobile Learning platform. Once you have set your own, updated password, you’re all set!

Overall, the sign-up process really is pretty easy if you know what you’re looking for and have the intent to sign up for the course. However, for those who are more on the fence with taking the course, the multiple pages and not completely straightforward organization could be a bit of a turnoff.

Sign-up/Logistics Score: 90

Who is HYROX Foundation Course really for?

The HYROX Foundation Course is, admittedly, a pretty niche course. As such, there is more of niche audience for the course. Let’s take a look at who would most likely appreciate, if not benefit from it:

Certified personal trainers who want to become HYROX coaches

If you’re already certified and want to coach HYROX classes, taking the course is a no-brainer. For $50 and a few hours of your time, you can officially call yourself a HYROX Group Instructor while, predictably, being able to lead HYROX group courses.

Being that HYROX is a relatively new discipline, it isn’t hard to imagine that there are a number of existing trainers who have “caught the bug” and are now personally (and likely, professionally) interested in the “Sport of Fitness Racing”. After completing this course, it is yet another specialization to add to their repertoire.

Those completely new to HYROX and want a comprehensive crash course

If you have come across HYROX, are interested in what you’ve seen, and want to digest the most important aspects of the sport in the most efficient way possible, the Foundation Course is probably perfect for you.

Yeah, you have to pay a little bit, but its probably more effective and efficient (timewise, at least) than clicking around on a bunch of similar videos, trying to find small kernels of new information here and there. In this course, you have all of your basic information covered in one place.

Not for HYROX enthusiasts who don’t want to coach

It’s interesting that the “middle” group is the one that shouldn’t take this course. I feel this way because this group probably already knows most of what the course covers so nothing will really be new or novel to them, but they won’t really realize the benefit that comes with being able to coach.

If you fall into this category, you can probably watch a bunch of YouTube videos on HYROX and come away the same. Of course, you’ve probably already done this so you can for sure sit this one out.

Frequently Asked Questions

The HYROX Foundation Course is pretty new. I’ll try my best to get to all of your questions!

The HYROX Foundation Course…the beginning of something big?

I’ll be the first to admit that I’m not a HYROX “insider”. I don’t even follow it as closely as I do other popular fitness disciplines (ex. CrossFit).

…but I don’t think it takes a genius to see where things are going, both in a HYROX-specific sense…

…and as it relates to its overall popularity and interest…

It is still a little unclear how the HYROX education and credentialling system is going to work, but it’s looking like the Foundation Course is going to be the thing before “the thing”. To me, this makes the perfectly reasonable and decently valuable course that much more intriguing.

If it actually turns out to be something where completing the Foundation Course is required before moving on to the yet-to-be-released Level 1 course (and future courses), then, well, I guess there isn’t much you can do about it (if you’re interested in moving up in the world of HYROX, that is).

Whether the Foundation Course is ultimately presented as a “non-essential” primer for those interested in HYROX/those interested in becoming HYROX coaches or as the first step in the higher credentialing system, it currently is a valuable tool for complete newbs to become “race ready” and for aspiring coaches to become actual HYROX coaches.

For $50, I can live with that!