HYROX and DEKA affiliate
Your first race,or your fastest one.
Stay Gold is a HYROX and DEKA affiliate. We run dedicated HYROX / DEKA classes, host HYROX PFTs, Half HYROX sims and DEKA STRONG events, and train racers from first-timers to podium chasers.
What you get
Race-ready, year-round
Race-specific classes
Sled push and pull, wall balls, burpee broad jumps, farmer carries, lunges, rowing and SkiErg.
Strength that lasts
Work that keeps you racing for years, not just this season.
Simulations
Race-pace sessions before the big day.
A team
People who show up to cheer.
I completed my first HYROX PFT here this past weekend. It was extremely difficult and I hit a massive wall near the end... One lovely coach saw I was struggling and she stayed with me until I finished.
Diane Ly, Google review
Official affiliate
HYROX and DEKA, under one roof
We're an official HYROX Training Club and a DEKA affiliate gym. That means real race equipment, coaches who know both formats, and a crew that travels to races together.
What is HYROX?
8 runs. 8 stations. One race.
HYROX is a fitness race for everyone. You run 1 km, then hit a workout station. Repeat eight times. Same format in every city in the world, so your time means something anywhere.
Most people finish somewhere between 60 and 90 minutes. Elite athletes go under an hour. First-timers just want to cross the line, and they do.
SkiErg
1,000 m. Arms, lats and lungs.
Sled push
50 m. Legs and grit. Heavier than it looks.
Sled pull
50 m. Hand over hand on a rope.
Burpee broad jumps
80 m. The one everyone talks about after.
Row
1,000 m. Pacing matters here.
Farmers carry
200 m. Grip, posture, don't drop them.
Sandbag lunges
100 m. Bag on your shoulders, quads on fire.
Wall balls
100 reps. The finish line is right there.
A 1 km run comes before every station. That's 8 km of running plus 8 stations.
Pick your division
Solo, with a friend, or as a team
Open
The standard race. Lighter weights, the right place for your first HYROX.
Pro
Heavier sleds, sandbags and wall balls. For when Open feels easy.
Doubles
Two people. You both run every km together and split the station work any way you like. The most popular way to start.
Relay
A team of four. Each person runs 2 km and does 2 stations.
What is DEKA?
10 zones. Three ways to race.
DEKA comes from the team behind Spartan Race. It's built around 10 functional fitness zones: things like rowing, box jump overs, medicine ball throws, the SkiErg, farmers carries, an air bike and tank pushes. How much running you do depends on the format.
DEKA STRONG
All 10 zones back to back, no running. Short, sharp, pure work capacity. Great first DEKA.
DEKA MILE
A short run of about 160 m between each zone. Adds up to roughly a mile.
DEKA FIT
A 500 m run between each zone. About 5 km of running total. The full test.
We've hosted DEKA STRONG events right here at Brock. When the next one is on, you'll find it on our socials and the events page.
Race nights at Stay Gold
We host the real thing
Don't wait for race day to find out where you're at. We host HYROX PFTs, Half HYROX simulations and DEKA STRONG events right here. Timed, judged, music up, crew cheering.
HYROX PFT
The HYROX Physical Fitness Test. One workout, for time: 1,000 m run, 50 burpee broad jumps, 100 lunges, 1,000 m row, 30 hand-release push-ups, 100 wall balls. Your time tells you which division to sign up for.
Half HYROX
All 8 stations at half the distance, with 500 m runs in between. 500 m SkiErg, 25 m sled push and pull, 40 m burpee broad jumps, 500 m row, 100 m farmers carry, 50 m lunges, 50 wall balls. Real race feel, half the damage.
DEKA STRONG
10 zones, no running, nothing held back. We host DEKA STRONG events at Brock. The best first race there is.
Training for a full race? We run full simulations in the weeks before big race weekends so nothing on the day is a surprise.
Just did a PFT?
What your time means
15 to 25 min
You're ready for Pro, or a fast Open race.
25 to 35 min
Sign up for Open.
30 to 40 min
Doubles is your race. Grab a partner.
35 to 45 min
Start with Relay and bring three friends.
These are HYROX's own guidelines. Your coach will help you pick.
How we get you ready
From sign-up to finish line
Build the base
Strength classes 2 to 3 times a week. Strong legs and a strong back make every station easier.
Learn the stations
Technique on the sled, wall balls and burpee broad jumps, so you don't waste energy on race day.
Race-pace sims
Run and station combos that teach you how it feels to work tired.
Taper and race
Back off the week before, then show up with your crew.
Questions
The stuff people ask
Do I need to be fit to start HYROX training?
No. Everyone scales. Most of our racers started in regular small group classes and signed up for Open or Doubles once they felt ready. Book a free tour and we'll tell you honestly where to start.
What is a HYROX PFT?
The HYROX Physical Fitness Test: a 1,000 m run, 50 burpee broad jumps, 100 lunges, a 1,000 m row, 30 hand-release push-ups and 100 wall balls, for time. We host them at Stay Gold, and your time tells you which HYROX division fits.
HYROX or DEKA, which should I do first?
DEKA STRONG has no running, so it's a great first taste. HYROX Doubles is the friendliest way into HYROX because you split the work. Both are fun.
How long should I train before a race?
Give yourself 8 to 12 weeks if you already train. If you're starting from zero, plan for 4 to 6 months and enjoy the build.
Is the HYROX class included in my membership?
Yes. HYROX / DEKA classes are part of Solid Gold, along with every other small group class and 24/7 open gym.
Do you have sleds, SkiErgs and rowers?
Yes. Sleds, SkiErgs, rowers, wall ball targets, sandbags and farmers handles. Everything you'll see on race day.
Sign up. Then train for it.
Book a free tour and try a race-prep class.