Hyrox training in Shanghai,
built around your race.

Where to train in Shanghai

20 gyms and sports centres sit within a few miles of the centre of Shanghai. That is enough to choose on what the floor actually holds rather than on which is nearest.

Closest to the centre you have 魔岩攀岩馆, Wills gym and 黄浦体育馆, the nearest of them about 1.1 km out. Ring before you join and ask two questions: is there floor space to push a sled, and can you throw a ball at a wall. Those answers decide more than any membership tier.

魔岩攀岩馆 and 黄浦体育馆 are listed as sports centres rather than gyms. Multi-use sites are usually where the floor space is, which tends to be where the sled and carry work ends up happening.

Where to run around Shanghai

There is no parkrun close to Shanghai, so you will need to measure your own loop. Pick something flat you can repeat, run it every three or four weeks under the same conditions, and treat that time as your benchmark.

A Hyrox is eight kilometre runs with a station between each, which means the skill being tested is running on tired legs, not running fresh. Do at least one session a week where the running comes after the hard work rather than before it.

Racing from Shanghai

Shanghai hosts a race, which is a bigger advantage than most people use. You can walk the venue, you will train alongside people on the same start list, and you have no travel to plan on the morning.

Whichever race you enter, the date is what makes a programme a programme. Twelve weeks is the standard build, sixteen if you are starting from very little running, and every session lands on a calendar day rather than a week number.