Quick answer: In September 2026, HYROX athlete Danny trained at GYMNASIUM in Ubud, Bali and gave his honest review of the equipment, the functional training setup and the atmosphere. If you are preparing for a HYROX race while you are in Bali, you can train every part of it at GYMNASIUM: running on the cardio deck, strength on the training floor and station work on the functional floor, with recovery in the same building.
Watch: a HYROX athlete reviews GYMNASIUM
HYROX athletes are a demanding audience for a gym. They need running, heavy strength work and conditioning in one place, and they notice quickly when a gym is missing one of the three. In the video, Danny tests the equipment and the functional setup and tells us whether it meets the standard of a HYROX athlete.
Who is Danny?
Danny is a HYROX athlete
What is HYROX?
HYROX is an indoor fitness race that combines running with functional workouts. Every race follows the same format, which makes it easy to train for anywhere in the world: 8 rounds of a 1 km run, each followed by one workout station.
| Order | Station | What you do |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m |
| 3 | Sled pull | 50 m |
| 4 | Burpee broad jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 reps |
That adds up to 8 km of running plus the eight stations. The weights depend on your division, so check the official HYROX rules for the category you are entering.
What a HYROX athlete needs from a gym
HYROX is won and lost in three areas: running under fatigue, strength endurance and transitions. A gym needs to cover all of them.
- Somewhere to run in any weather. GYMNASIUM has a separate cardio deck with treadmills, so you can do intervals at midday without fighting Ubud’s heat and humidity.
- Rowers and ski machines for the erg stations. The cardio deck has rowers.
- Open floor for sled work. The functional floor has open space for sled pushes and pulls, kettlebells and conditioning circuits.
- Kettlebells, dumbbells and sandbags. Farmers carries and lunges need heavy implements. The floor has a full dumbbell range and kettlebells.
- Wall balls and a target.
- Strength equipment. Squat racks, Olympic barbells and Technogym and Matrix machines for the strength base that makes every station easier.
- Recovery in the same building. Sauna, hammam and cold plunge, so hard sessions do not leave you flat for the rest of the week.
How to train each HYROX station at GYMNASIUM
| Station | How to train it | Where at GYMNASIUM |
|---|---|---|
| Running | Intervals (for example 6 x 1 km at race pace) and easy runs | Treadmills on the cardio deck, or outdoors early in the morning |
| SkiErg | Short intervals and steady 1,000 m pieces | |
| Sled push and pull | Heavy pushes over short distances, then race-weight repeats | Open functional floor |
| Burpee broad jumps | Practise rhythm in sets of 10 to 20 metres | Open functional floor |
| Rowing | 1,000 m pieces and short sprints | Rowers on the cardio deck |
| Farmers carry | Heavy carries for distance with kettlebells or dumbbells | Free-weight area |
| Sandbag lunges | Walking lunges with load, plus split squats for strength | Functional floor and free-weight area |
| Wall balls | Sets of 20 to 30 reps with short rests | Functional floor |
A sample HYROX training week in Ubud
This is an example week for someone 8 to 12 weeks out from a race. Adjust it to your own plan or your coach’s.
| Day | Session |
|---|---|
| Monday | Lower-body strength (squats, lunges, Romanian deadlifts), then easy 20-minute run |
| Tuesday | Running intervals on the treadmill, for example 6 x 1 km at race pace with 90 seconds rest |
| Wednesday | Station practice: sled push, sled pull, farmers carry and wall balls, in circuits |
| Thursday | Upper-body strength and core, then rowing intervals |
| Friday | Compromised running: 1 km run, then one station, repeated 4 times |
| Saturday | Long easy run early in the morning, then sauna and hammam |
| Sunday | Rest, or an easy walk and a recovery session |
Two to three heat sessions a week is plenty. If you are building strength, save the cold plunge for a different time from your lifting sessions, since some research suggests regular cold immersion straight after lifting may reduce strength gains.
Training for HYROX in Bali’s heat: four tips
- Run early. The coolest part of the day in Ubud is before 8am. GYMNASIUM opens at 6am, so you can run and train before the heat builds.
- Use the treadmill for quality sessions. Race-pace intervals are easier to control indoors in air conditioning.
- Drink and add electrolytes. You lose more fluid than you think in Bali’s humidity, even indoors.
- Practise transitions. Moving from running to a station and back is a skill. Rehearse it in your compromised running sessions.
How to train at GYMNASIUM
Walk in any day between 6am and 10pm. No booking, no contract and no joining fee. Prices exclude 10% government tax.
| Pass | Gym (floor + classes) | Gym + Recovery |
|---|---|---|
| 1 day | Rp 275.000 | Rp 350.000 |
| 1 week | Rp 890.000 | Rp 1.350.000 |
| 1 month | Rp 1.990.000 | Rp 2.490.000 |
GYMNASIUM is at Onyx Park (formerly PARQ Ubud), Jl. Sri Wedari No. 24, Tegallantang, Ubud, Bali, about 10 minutes from Ubud centre. WhatsApp: +62 812-3858-1815.
FAQ
Can I train for HYROX in Bali?
Yes. At GYMNASIUM in Ubud you can train running, strength and the functional stations in one place, with air conditioning on the whole training floor and recovery in the same building.
Is there a gym in Ubud for functional training?
Yes. GYMNASIUM has a large functional rig, open floor space for sled work and kettlebells, a cardio deck with treadmills and rowers, and a full free-weight area.
What are the 8 HYROX stations?
SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls, each after a 1 km run.
How should I train for HYROX in hot weather?
Run early in the morning, do your quality running sessions on a treadmill in air conditioning, and drink water with electrolytes on training days.
Can I use GYMNASIUM on a day pass?
Yes. A Gym day pass is Rp 275.000 plus tax, or Rp 350.000 plus tax with sauna, hammam and cold plunge. You can walk in from 6am to 10pm.