想挑戰 HYROX？F45 的三階段備賽法

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HYROX 是一場在世界各個城市舉辦的健身賽事，台北也有一站。規則到哪裡都一樣：跑 1 公里，接一個功能性站點，這樣重複八次，中間不停。它很硬，但分組從職業選手到一般健身愛好者都有，Open、Pro、雙人、接力四種。時間給夠、計畫實際一點，完賽是做得到的。

F45 是 HYROX 的全球官方健身房夥伴。HQ 把 HYROX 備賽直接寫進大家熟悉的 F45 課程裡，分成三個階段。

第一階段：打底

以時間為單位的課程，工作時間慢慢拉長、休息慢慢縮短。目的是建立有氧基礎，讓你在跑步和站點之間恢復得更快，同時把每個動作的型態練好。

第二階段：力量與速度

加入次數目標與動作目標，開始感受比賽需要的配速。這時候你會清楚看到自己的強項和弱項，教練會針對弱項幫你修。

第三階段：賽事專項

把動作串起來、模擬真實比賽情境。強度會拉高，因為比賽當天也會。最後幾週你會慢慢習慣比賽那種喘不過氣的感覺，這一塊和體能一樣重要。

累和痛是兩回事

會痛、頭暈、胸口悶，就停下來告訴教練。有舊傷、慢性病、懷孕，或是已經很久沒運動，開始備賽前先問過醫師。

要準備多久？

下面是 F45 總部公布的參考區間。實際需要多久還是看你的底子、一週能練幾次，以及身上有沒有傷。

• 已經在 F45 規律訓練，或平常有跑又有練力量：8 到 12 週
• 只練力量、不太跑：12 到 16 週
• 只跑步、不練力量：12 到 14 週
• 剛開始運動或休息很久：16 到 24 週

HYROX 台北站排在 2027 年 3 月 12 到 14 日，地點在南港展覽館一館。從現在算大約 24 週。報名和售票請以官方網站為準。

在 F45 怎麼練

• 週五的「綜合訓練 – HYROX」課程（HYROX Signature Series，以 App 課表為準），大安和內湖都有，會員會籍就能上，體驗學員也可以。
• 想練得更接近比賽節奏，週末有另外購買的專屬課程。課表和名額以 App 為準，細節加 LINE 問我們。

跑累了還能推雪橇，這就是 HYROX。我們一起練。

參考資料

• HYROX 官方賽事說明（八段跑步、八個站點、組別）：https://hyrox.com/the-fitness-race/
• HYROX 台北站：https://hyrox.com/event/hyrox-taipei/
• F45 Training，HYROX 課程與三階段：https://f45training.com/f45-training-hyrox/
• F45 Training，Inside F45’s HYROX Training Program（三階段與上面四個週數區間的出處）：https://f45training.com/article/inside-f45s-hyrox-prep-workouts/
• F45 Training，官方夥伴：https://f45training.com/partners/
• ACSM 身體活動指引：https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
• PAR-Q+ 運動前健康篩檢問卷：https://eparmedx.com/
• NSCA，週期化與準備期的結構：https://www.nsca.com/contentassets/f9d5e4180ffe4cecb9c8ae2a6c2ac6eb/periodization-and-programming-for-team-sports_supplement.pdf

這篇文章是課程說明和一般的訓練建議，不是醫療建議。如果你目前有傷、正在懷孕，或有任何健康狀況，請先諮詢醫師或物理治療師，再和教練討論怎麼調整動作。每個動作都可以退階。

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HYROX is a fitness race run in cities all over the world, Taipei included. The format is the same everywhere: run 1 km, then take on one functional station, eight times through, with no break. It is hard, but the categories run from professional athletes to everyday gym-goers: Open, Pro, Doubles and Relay. Give it enough time and a sensible plan and finishing is doable.

F45 is an official global gym partner of HYROX, and HQ has folded HYROX prep into the F45 programming you already know. It runs in three phases.

Phase 1: Build the foundation

Mainly time-based workouts, with work periods gradually increasing and rest getting shorter. This builds the aerobic base you need to hold a pace and recover between runs and stations, while you practise each movement with proper form.

Phase 2: Develop strength and power

Rep targets and movement goals go on the clock so you start to feel the pacing a race demands. You’ll see clearly where your strengths are and where you need work, and your coaches will help you fix the gaps.

Phase 3: Race-specific conditioning

You start stringing movements together and running through real race scenarios. Intensity goes up, because race day will push you too. In the last weeks you get used to how uncomfortable racing feels, and that part matters as much as the fitness does.

Hard effort and pain are two different things

If something hurts, or you feel dizzy or tight in the chest, stop and tell a coach. If you have an old injury, a medical condition, are pregnant, or have been out of training for a long time, check with a doctor before you start a race build.

How long does it take?

These are the ranges F45 HQ publishes as a guide. What you actually need depends on where you are starting from, how many sessions a week you can commit to, and whether you are carrying any injuries.

• Already training at F45, or you lift and run consistently: 8 to 12 weeks
• Strength training but no running: 12 to 16 weeks
• Runner but no strength training: 12 to 14 weeks
• New to structured training or coming back from a long break: 16 to 24 weeks

HYROX Taipei is scheduled for 12 to 14 March 2027 at the Taipei Nangang Exhibition Centre, Hall 1. That is roughly 24 weeks from now. Check the official site for entries and tickets.

How to train for it at F45

• The Friday “綜合訓練 – HYROX” class (the HYROX Signature Series, check the app schedule for the weeks it runs) runs at both Daan and Neihu. It is included in your membership, and trial members can join too.
• For weekend training closer to race pace there is a separate paid programme. Check the app for the current schedule, and message us on LINE for details.

Running on tired legs and then pushing a sled. That’s HYROX. Let’s train for it together.

References

• HYROX, The Fitness Race (format, stations, categories): https://hyrox.com/the-fitness-race/
• HYROX Taipei: https://hyrox.com/event/hyrox-taipei/
• F45 Training, HYROX (Signature Series and the three phases): https://f45training.com/f45-training-hyrox/
• F45 Training, Inside F45’s HYROX Training Program (source of the three phases and the four week ranges): https://f45training.com/article/inside-f45s-hyrox-prep-workouts/
• F45 Training, Partners: https://f45training.com/partners/
• ACSM, Physical Activity Guidelines: https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
• PAR-Q+ pre-participation screening: https://eparmedx.com/
• NSCA, periodisation and the preparatory period: https://www.nsca.com/contentassets/f9d5e4180ffe4cecb9c8ae2a6c2ac6eb/periodization-and-programming-for-team-sports_supplement.pdf

This article explains our classes and gives general training guidance. It is not medical advice. If you are carrying an injury, are pregnant, or have any health condition, speak with a doctor or physiotherapist first, then talk to a coach about how to adjust. Every movement can be scaled.