Arrive at the HYROX Bengaluru start line prepared, not hopeful.
Choose 4, 8 or 12 weeks of fully residential race preparation.
Your training, cooked vegetarian meals, recovery, progress tracking and daily structure are handled for you. You live and train inside one controlled environment, with coaches beside you every day.
Six client results from 2026 · every one publicly verifiable →Most people prepare for a hybrid race in the gaps of a busy life. A few hours a week, borrowed from work and sleep, with nobody watching the load. A residential camp removes the gaps. Training, food, sleep and recovery stop competing with each other and start working together.
First, what a HYROX race actually is.
You do not need to know any of this before you apply. Most people who come to us have only just heard the name. Here it is in one minute.
You run one kilometre. You do one workout. You run another kilometre. You do the next workout. Eight times, in the same order, indoors, on the same course as everybody else in your wave.
Those eight workouts are called stations. Everyone does the same eight, in the same order. That is the whole race. Eight kilometres of running and eight stations, and the clock runs from start to finish. If you want to know what you would finish in today, use our free estimator.
Most people finish somewhere between two and three hours. The fastest go under an hour, and the course stays open long enough for a first-timer to walk parts of it and still finish.
Not to start with us. You need to be fit by race day, and that is what the twelve weeks are for. What you cannot do is turn up unprepared on the day and hope.
Yes. You can race on your own, or as a pair sharing the work, or split it across a team. We help you pick, and if you are racing as a pair we train you together.
Both, and for almost everyone it is the second one. There are a few hundred people racing for a placing and several thousand racing themselves. You are timed either way.
Half the race is running. Almost nobody trains for that.
The eight stations feel like the hard part, so that is where people put their effort. But the eight kilometres of running is where the clock actually moves. And running well on legs that are already tired is a different skill from running fresh, or from being strong. It has to be trained on purpose.
Your normal running pace will not survive
You might run ten kilometres comfortably on a Sunday morning. That tells you almost nothing about how you will run after pushing a loaded sled with your heart rate through the roof. Two very different things.
Going out too fast
The first two rounds feel wonderful. Then they cost you. Almost everyone loses more time in the back half than they gained at the start, because they guessed their pace instead of knowing it.
The last three runs become a walk
Your grip goes, your legs stop turning over, and the finish takes far longer than it should. Usually the fitness was there. The preparation just was not specific enough to let you use it.
One twelve-week plan. Three places to join it.
This is not the same program sold at three lengths. It is a single periodised build, and each batch enters it at a different point. You arrive on a Sunday, training begins the Monday, and all three batches share the same week grid and check out together on Sunday 9 May.
Joining a program already in motion is handled properly. The 8-week and 4-week batches open with assessment, movement screening and station standards before anyone is asked to train at the group's load. Nobody is dropped into the middle of somebody else's block.
Three stages. Each one does a different job.
The first stage looks nothing like a race. The last stage looks exactly like one. Doing them in this order is what makes the difference, and it is the part almost nobody gets right on their own.
Build the engine
Easy running and steady strength work, building the base everything later depends on. Nothing here is hard or fast. It is meant to feel comfortable, and that is the point.
- Easy running you can hold a conversation through
- Strength work with real weight, low reps
- Learning each station properly, with light loads
- Full testing in Week 1, so we know your starting point
Learn to keep going when it hurts
The stations stop being something you practise and start being real work. Running gets harder, but never to the point where you cannot finish the session.
- Two harder running sessions a week, at a controlled effort
- Strength with shorter rests, so you build staying power
- Sled, carrying and grip work, because grip fails first
- Half a race at the end of Week 8, to see where you are
Rehearse the race itself
Now everything looks like race day. Real weights, real order, real pressure. You actually do less work in these weeks, but all of it is specific.
- Running straight off a station, again and again
- A full practice race in Week 10, timed and recorded
- The first 200 m after each station, where time is lost
- Week 12 eases off, so you arrive fresh rather than flat
What your week actually looks like.
Two coached sessions a day, six days a week, and a real day off on Sunday. Between sessions the day is yours, and plenty of people work remotely through it.
The thing most people notice in the first fortnight is not the training. It is that nothing else needs deciding. Someone else has worked out what you eat, when you sleep, what today's session is and how hard it should feel. You show up and do the work. That sounds small until you have lived it.
Getting fitter happens while you rest, not while you train.
Most people who fail a long preparation do not fail in the gym. They fail because the training kept getting harder and the recovery never caught up. So recovery is booked into your week like any other session, rather than left to whether you feel like it.
Red light therapy
Used through the heavy strength and volume weeks to support tissue recovery between sessions.
Cold water dip
Timed deliberately. Used after high-volume conditioning and on recovery days, and kept away from your key strength sessions in the early blocks.
Compression boots
For the legs after long runs, sled work and simulation days. The sessions that leave you heaviest are the ones this follows.
Mobility and injury prevention
Twice-weekly sessions with Srishti, plus short work attached to every training slot. Twelve weeks of rising load is when old niggles resurface, and this is how we get ahead of them.
One small example of how carefully this is planned. Sitting in cold water straight after a heavy strength session can actually cancel out some of the strength you just built. So in the early stages we keep the cold dip away from your lifting days. Later on, when the job changes from building to recovering quickly, it earns its place. It is a tool with a schedule, not a perk on tap.
Find out what you would finish in today.
Put in a recent 5 km time and rate yourself honestly on the sleds, the machines and the wall balls. You get a realistic finish time, a split for every one of the sixteen segments, and the single station costing you the most time.
It takes about two minutes, and the number it gives you is where you are before any preparation. The point of the weeks below is to make it wrong.
Which one is you?
People usually pick based on how much time they can spare. That is the wrong question. Pick based on where your fitness is today, because that is what decides whether the weeks will actually do anything for you.
Not sure where you sit? Try the finish-time estimator and it will suggest one for you. If you land between two of these, take the longer one. Nobody has ever finished a race wishing they had prepared less. The one mistake we will not let you make is the 4-week batch when you needed the 8, because four weeks out there is no time left to build anything.
What each batch expects on arrival.
We would rather move you to a longer batch than take a booking that will not serve you.
One condition applies to every batch: you must show a valid HYROX Bengaluru 2027 ticket on your check-in day. No ticket, no check-in.
12 Weeks
- Valid HYROX Bengaluru 2027 ticket, shown at check-in
- Medical clearance and a recent blood panel
- Able to run 5 km continuously
- No prior race experience needed
- Best choice if you are building from a low base, or targeting an age-group result
8 Weeks
- Valid HYROX Bengaluru 2027 ticket, shown at check-in
- Able to run 10 km continuously
- At least six months of consistent resistance training
- Comfortable with a barbell squat and hinge
- Best choice if you already train regularly and want the race-specific work
4 Weeks
- Valid HYROX Bengaluru 2027 ticket, shown at check-in
- Able to run 10 km inside 90 minutes
- Prior hybrid race experience
- No active injury or recent training gap
- Best choice if you arrive race-fit and want a sharpening block
Will I lose fat and inches over 12 weeks?
Yes, and it is the reason most of our clients came to us in the first place. But it is worth understanding when that happens during the twelve weeks, and when it deliberately stops.
This is where your body changes
Food is controlled and cooked for you, training volume is high, and you are living somewhere with no late-night snacking, no drinking and no skipped meals. That combination is what actually shifts body composition, and eight weeks of it is a long time. Most of your fat loss happens here.
Here we feed you more, on purpose
You cannot rehearse a race while underfed. In the final stage the food goes up, not down, because the sessions get sharper and you need to arrive fresh. Fat loss slows or stops in these weeks, and that is a deliberate choice rather than a failure.
The tape moves more than the scale
You will be losing fat and building muscle at the same time, so the number on the scale often understates what is happening. Inches usually change more than kilograms. This is exactly why we scan body composition rather than weighing you and calling it progress.
When this is the wrong program
If fat loss is your only goal and the race does not really matter to you, our standard residential transformation program will serve you better and cost you less. This one splits its attention between changing your body and preparing you to race. Tell us which you actually want and we will point you at the right one.
You leave with proof, not a feeling.
All of this is measured while you are here and handed to you when you leave, so you can take it to your own doctor and check it yourself.
Blood panel
A full panel on arrival and again before departure, reviewed with you rather than filed away.
Body composition
Tracked through the build so we protect muscle while the training load rises.
How recovered you are
Resting heart rate, sleep and how hard each session felt. Two poor days in a row and we change your week before the next session, not after it.
Your race times
Timed at Week 1, again at Week 8, and a full practice race at Week 10. Your race day pacing plan is built from your own numbers, not from a template.
You get people who race, not a plan sent to your phone.
Niraj Kumar Borah
Niraj founded Fitness Bootcamp in 2020 after four years building group training formats at CultFit. He holds both HYROX Academy courses, Foundation and Level 1, and coaches under the HYROX Performance Coach title. He also races the same events his clients do, which is why the pacing advice comes from experience rather than theory.
Srishti Aswal
Srishti runs the mobility, prehab and rehab side of every program. Twelve weeks of rising load is where old injuries surface, and her sessions are the reason most people finish the block healthy. She works with each athlete individually, not just in the group slots.
Six results, two cities, three divisions. Check every one of them.
Verified results from HYROX Bengaluru 2026 and HYROX New Delhi 2026. Most of these athletes came to us for a body transformation first and raced afterwards. Every row links to the official record.
Robert flew from the United Kingdom to do exactly this.
Robert Townson did not come to us for general fitness. He came from the United Kingdom and joined the residential program specifically to race HYROX, which is the same reason these three batches exist. He got a controlled environment, a measured build and a plan that turned specific when it needed to. He finished his first HYROX at 45 in the top sixteen percent of the field.
Why the back of the field sits next to the front. A results page with only fast times tells you nothing, because you cannot tell who was already fast when they arrived. Most of these people came to us for a body transformation and found the race afterwards. Robert flew in from the United Kingdom to race on purpose. Both routes run through the same program, one finished in the top quarter and one finished six places from the back, and every single one is on this page with a link you can check.
Nobody makes their own way to the start line.
On Sunday 9 May the whole batch checks out at 9 AM and flies to Bengaluru together. You land three days before the earliest race day, in the same city, on the same schedule, with your plan already written.
Two coached sessions in Bengaluru
The Monday shakeout and the Tuesday primer are run by us at a partner gym in Bengaluru, at no extra cost. We are not going to sell you twelve weeks of preparation and then leave the last two sessions to chance. Flights and accommodation in Bengaluru are arranged by you, and we tell you where the group is staying so you can book alongside them if you want to.
Choose your batch. Every batch is all-inclusive.
Accommodation, all meals, coaching, recovery and tracking are included for the full stay. Your race entry is bought separately from the event organiser.
- Stage 3 in full: race rehearsal, then easing off
- Two coached sessions a day, six days a week
- A full practice race, timed and recorded
- All meals, cooked vegetarian, eggs optional at no extra cost
- Recovery suite: red light, cold water dip, compression boots
- Body composition and daily recovery tracking
- Written race-week protocol at check-out
- Two coached sessions in Bengaluru before race day
- All three stages: engine, staying power, race rehearsal
- Full testing and a movement check in Week 1
- Blood test on arrival and again before you leave
- Half a race at Week 8, a full practice race at Week 10
- Your own mobility and injury prevention plan
- Recovery suite: red light, cold water dip, compression boots
- A race day pacing plan built from your own times
- Two coached sessions in Bengaluru before race day
- All meals, cooked vegetarian, eggs optional at no extra cost
- Written race-week protocol at check-out
- Stages 2 and 3: staying power, then race rehearsal
- Full assessment and movement check on arrival
- Blood test on arrival and again before you leave
- Half a race at Week 8, a full practice race at Week 10
- Recovery suite: red light, cold water dip, compression boots
- All meals, cooked vegetarian, eggs optional at no extra cost
- Written race-week protocol at check-out
- Two coached sessions in Bengaluru before race day
Registration opens on 14 November 2026 and closes as soon as the 20 spots in a batch are filled. Race entry is not included and is compulsory: a valid HYROX Bengaluru 2027 ticket must be shown on your check-in day. All batches also exclude flights, medical treatment, insurance, and anything not listed above.
The two coached sessions in Bengaluru on 10 and 11 May are included in every batch. Flights, and accommodation in Bengaluru from 9 May onward, are arranged and paid for by you.
Meals are cooked vegetarian and built for the training load. Eggs are available for anyone who eats them, at no additional cost, and are not served to anyone who does not. Meals are adjusted on medical and gut-health grounds, not on personal taste.
The questions you are really asking.
Not at all, and it is the most common way people arrive here. Most of our clients came to us for a body transformation and found the race afterwards. You do not need to understand the stations, the weights or the tactics before you apply. That is what the twelve weeks are for, and it is what you are paying us to know. If you can run five kilometres and your doctor is happy, you have everything you need to start the conversation.
Registration opens on 14 November 2026 and closes as soon as the 20 spots in a batch are filled. There is no waitlist that rolls over and no extra places released afterwards. Applications, however, are open now. We read them in the order they arrive and contact applicants in that same order once registration opens, so applying today decides where you sit in the queue. Applying is free and commits you to nothing.
There is an estimator further up this page that will give you a range in about ten seconds, based on your current 5 km time and how much strength training you do. It is calibrated against our own athletes' verified 2026 results rather than a generic formula, and every one of those results falls inside the range it predicts. Two things worth saying about it: it estimates where you are today, before any preparation, and roughly half of the number it gives you is running rather than stations. Most people find that surprising, and it is the single biggest thing the twelve weeks change.
It depends on where your fitness is today, not on how much time you can spare. If you cannot run 10 km comfortably right now, take 12 weeks. If you run 10 km fine and train with weights but have never raced, take 8. If you have raced before and are training seriously today, 4 weeks will sharpen you. If you land between two, take the longer one. And if you also want your body to change, take 12 regardless of your fitness, because the body composition work happens in the early weeks that the shorter batches skip. Apply and we will tell you honestly which fits, including if the answer is to wait for a later race.
No, and it is compulsory. Your ticket is bought separately from the event organiser, and you must show a valid HYROX Bengaluru 2027 ticket on your check-in day. Without one we cannot check you in. Tickets are not yet on sale, so we coordinate the group booking and tell you exactly when to book and what to select. Booking together matters more than it sounds: a five-day event means five possible race days, and a shared day keeps the taper identical for everyone. If you have already applied, we will make sure you are not left behind when tickets open.
So the whole batch travels together and settles properly instead of racing off a suitcase. You check out at 9 AM on Sunday 9 May and fly to Bengaluru as a group, landing three clear days before the earliest race wave. Those days are planned, not left open: you leave with a day-by-day protocol, your target splits and a pacing card. On the Monday and Tuesday we coach you at a partner gym in Bengaluru, so the last two sessions before your race are run by us rather than left to you. Flights and accommodation in Bengaluru are arranged by you.
Yes, on the 12-week or 8-week batch. Most people come to their first hybrid race from a general fitness base rather than a competitive one. Every session is set to your level and coached in person. The one thing we will not do is put a first-time racer in the 4-week batch, because four weeks is not enough time to build what a first race needs.
Open, Pro, Doubles and Relay are all offered at this event. Each one changes the loading and therefore your program, so we settle it with you by the end of Week 9 at the latest. If you are considering Doubles, tell us early, because partners need to practise transitions together rather than meet on race day.
Two coached sessions, six days a week, with meals, recovery and sleep scheduled around them. Sunday is a genuine rest day. Recovery sessions using red light, cold water and compression boots are scheduled into the week rather than left optional. Between sessions you have free time, and many clients work remotely during it. From mid-April the sessions move earlier in the morning and later in the evening as the heat rises. That is a safety decision, not a preference.
Within reason, yes. The daily schedule is fixed and attendance at sessions and meals is expected, but there is usable free time between them. If your work involves fixed commitments that regularly overlap with training or meal times, this is unlikely to be the right fit, and we would rather say so before you book than after.
Blood panels at intake and before departure, body composition through the build, resting heart rate, morning readiness, sleep, session load and station time trials at Weeks 1, 8 and 10. All of it is yours at check-out, in a form you can take to your own physician. This is a coaching program and not a substitute for medical treatment, so if you have a medical condition we ask you to clear participation with your doctor first.
Yes, and most of it happens in the first two thirds. Weeks 1 to 8 combine controlled, cooked food with high training volume in an environment where there is no late-night snacking and no skipped meals, and that is what shifts body composition. In the final weeks we deliberately feed you more, because you cannot rehearse a race underfed and you need to arrive fresh. Expect inches to move more than the scale, since you will be losing fat and building muscle at the same time, which is why we scan body composition rather than just weighing you. One honest caveat: if fat loss is your only goal and the race does not really matter, our standard residential transformation program is a better fit and costs less.
All meals are cooked vegetarian and built around the training load rather than around preference. Eggs are available for anyone who eats them, at no additional cost, and are never served to anyone who does not. That matters more on a race build than on a general fitness program, because protein intake has to keep pace with twelve weeks of rising load. Meals are adjusted on medical and gut-health grounds.
At a dedicated residential facility in North India. The exact location, nearest airport and full travel details are announced on 14 November 2026, the same day registration opens. If knowing the location is what decides it for you, apply now and read the announcement before you commit. Applying costs nothing and does not oblige you to register.
Load is monitored daily, and the point of that monitoring is to catch problems before they become injuries. Srishti runs prehab and rehab throughout, and programs are adjusted individually rather than pushed through. If something does happen, the honest conversation about your race comes early, not in the final week.
A maximum of 20 per batch. We keep them small so coaching stays personal and every athlete is supervised properly through training, recovery and daily load.
The four things people worry about, answered straight.
Joining takes two minutes.
No long process and no pressure. Here is exactly how it works.
Apply any time
A short form covering your goals, current training and a few health basics. About two minutes. Applications are read in the order they arrive.
We agree the right batch
We talk it through and recommend the 12, 8 or 4-week batch based on your current fitness, not on what you would prefer to hear.
Register from 14 November
Registration opens on 14 November 2026 and closes the moment 20 spots are filled. Applicants are contacted in order, so applying early decides where you sit in that queue.
14 Feb → 9 May 2027
Turn up prepared, not hopeful.
Twelve, eight or four weeks of living like an athlete, in an environment built for exactly that. We check out together on 9 May and fly down together. Registration opens 14 November 2026 and closes when the twenty places are gone.
Fitness Bootcamp by HimalayanGurus. Six years, more than 4,600 guests, and a standard we have never lowered to fill a room.