How an Official HYROX Training Club programs the Aussie Pro Runner into race-day prep, sled push simulation, and four distinct training cycles
Featuring Doug Smith with Blitz45 (Camp Hill, PA)
HYROX has become the fastest-growing functional fitness race format in the world. The structure is straightforward and brutal: eight 1km runs alternating with eight functional stations, including sled push, sled pull, wall balls, sandbag lunges, burpee broad jumps, rower, ski erg, and farmers carry. For a gym to train athletes for HYROX properly, two things have to be in the facility: the ability to program run intervals that match race pacing, and the ability to simulate the sled stations under realistic fatigue.
Blitz45 in Camp Hill, Pennsylvania is an Official HYROX Training Club. Owner Doug Smith opened his studio after closing down a construction business of 25 years and a transformative trek to Mt. Everest Base Camp. When two members asked in 2024 about a race called HYROX, he applied to become an affiliate the following Monday morning. Since then, the studio has built a comprehensive HYROX training program around two Aussie Pro Runners that anchor every cycle, every interval, and every simulation.
From Construction Site to HYROX Training Club
Doug Smith didn't take a traditional path into fitness coaching. He graduated from Brigham Young University in 1995 with a degree in Recreation Management and Youth Leadership, then ran his own construction business for 25 years. Throughout, he stayed active with multi-day backpacking and trekking trips.
In 2018, he trekked to Mt. Everest Base Camp and saw Cho Oyu, the sixth-tallest mountain in the world. He decided someday he was going to climb it.
That trek became the pivot point. He returned home, closed the construction business in 2020, became a personal trainer, and opened his own Blitz45 studio in Camp Hill, a franchise location of the Blitz45 brand. The studio was up and running, but the HYROX chapter hadn't started yet.
That came in 2024, when two members in their early 40s approached him after hearing about a race in NYC called HYROX. They asked if 10 weeks would be enough to get ready. Over that weekend he reviewed the format. By Monday morning he was on the phone with HYROX to become an affiliate.
"I absolutely loved the concept," Doug says. "We have been an Official Training Club ever since."
Four HYROX Training Styles, One Versatile Machine
As an Official HYROX Training Club, Blitz45 Camp Hill's programming comes directly from HYROX itself, structured into four distinct training styles:
Engine. Building the cardiovascular system through longer interval times and higher reps. The aerobic foundation that lets athletes hold pace through eight 1km runs interspersed with high-output stations.
Power. Building strength with heavier weights, loaded sleds, and movement-specific strength work. The capacity to push, pull, throw, and carry under load when the run has already tapped your tank.
Foundation. A blended cycle that includes a little of everything: the actual movements seen in an event combined with specific strength building exercises. The connective tissue between aerobic and strength work.
Complete. Mini simulations. The closest a member gets to a real HYROX race outside of race day, with sequences that string runs, stations, and transitions together.
"The Aussie Pro Runners are a vital and key piece of equipment during all of these styles of training," Doug says. "Members are able to build their cardiovascular system while moving directly into another station simulating the 'fatigue feeling' of running."
How the Aussie Pro Runner Replaced Track Day
Before the Aussie Pro Runners arrived at Blitz45 Camp Hill, the running side of HYROX prep was its own logistical project.
Members had to do the running portion on their own, either before or after the regular workout block. Sometimes the group would meet up in the evenings or on Saturday mornings at the local high school track, where they'd run laps or haul along sandbags and kettlebells to roughly simulate some of the HYROX stations.
It worked, but it was a logistics tax on members and an inconsistency cost on the program. Athletes who couldn't make the Saturday track session lost the run integration entirely, and even the ones who did show up were guessing at pacing and effort because there was no objective feedback.
Bringing the Aussie Pro Runner into the studio collapsed both problems. The running is now programmed directly into the regular workout block, alongside the strength and station work. Members get the race-day feel of transitioning from a run station to a sled or wall ball station in a single coordinated session, every time they train.
And because the deck is self-powered, the run output is real. Athletes drive the belt, the console reads what they produce, and the coach can program intervals that match HYROX race pacing inside the same facility footprint where the rest of the work happens.
Sled Push Simulation: Using the Magnetic Resistance Lever for HYROX-Specific Prep
The HYROX sled push station is one of the most feared parts of the race. It happens deep into the race after multiple run-and-station blocks. Athletes are gassed, the sled is loaded, and the push has to be sustained without the legs giving out.
The Aussie Pro Runner has a built-in sled-push mode, engaged via a magnetic resistance lever on the side of the deck. Turning the lever up engages variable drag against the flywheel, turning the treadmill into a push station with seven levels of magnetic resistance. Turn it down and the belt spins freely for normal running again.
Blitz45 Camp Hill is still actively building out exactly how to integrate the lever into their programming, but the early use case is clear. During running stations and intervals, members are bumping the resistance up to recreate the late-race fatigue feeling.
For members specifically prepping the sled push station, Doug shares his current go-to:
"I would tell them to adjust the resistance up to where they can start to feel the lactic acid buildup in about 30 seconds, then switch to running at a lower resistance level. Doing intervals like this for a period of time. I would also suggest that they try both pushing forward and pushing backward for different periods of time."
That last note matters. HYROX sled push is unidirectional, but training both push and pull movements builds the hip extension and posterior chain durability that protects athletes through the entire race, not just the one station.
Race-Day Simulations at Blitz45
One of the highest-value programming options the Aussie Pro Runner unlocks at Blitz45 Camp Hill is the ability to run half and full HYROX simulations inside the studio.
"We are primarily utilizing the Runners to completely simulate race day conditions," Doug says. "They also allow us to offer half and full simulations of the HYROX event which our members love."
For a HYROX-bound athlete, the race-day simulation is the most predictive workout in the entire training cycle. It tells them whether their pacing strategy holds up under accumulated fatigue, whether their transitions are sharp, and whether the strength and aerobic work they've been doing actually carries over to the real format.
Without a curved manual treadmill on site, simulations had to happen at the track with the running disconnected from the rest of the work. With two Aussie Pro Runners in the studio, the simulation runs from start to finish in one space, coached in real time, with athletes rotating through the run and station blocks the way they will on race day.
What Doug Tells HYROX-Curious Athletes
For someone who has never tried HYROX but is curious about training for one, Doug's advice is to start with the sled push prep on the Aussie Pro Runner, because it teaches the most race-specific lesson early.
Crank the magnetic resistance lever up to a setting that produces lactic acid buildup in about 30 seconds, then drop to a lower resistance for the run portion. Run intervals back and forth between push and run for a set period. Mix in some backward push variations to round out the posterior chain demands.
The point isn't to perfectly replicate the race on day one. The point is to expose the body to the specific fatigue pattern HYROX produces, sled-then-run-then-sled, so the athlete learns how to manage pacing under that load. The Aussie Pro Runner is the only single piece of equipment in the category that lets a beginner train both halves of that demand without a separate sled and a turf lane.
What This Means for Other Training Clubs and Functional Fitness Studios
Blitz45 Camp Hill is one of a growing number of facilities that have integrated curved manual treadmills with magnetic resistance into HYROX-specific programming. The combination of self-powered run training plus built-in sled push simulation gives a coach two of the eight HYROX demands inside a single footprint, which matters for any facility that's space-constrained or that wants to run multiple athletes through race-day simulations at once.
For functional fitness studios considering adding HYROX or HYROX-adjacent training, the Aussie Pro Runner is uniquely positioned because it covers both the run side and the sled push side without separate equipment. Compared to the alternative of installing an indoor turf lane plus dedicated sleds plus a non-motorized treadmill, the footprint and capital expense gap is significant.
About Doug Smith & Blitz45 Camp Hill
Blitz45 Camp Hill is a personal training studio and Official HYROX Training Club in Camp Hill, Pennsylvania. Owner Doug Smith graduated from Brigham Young University in 1995, ran a construction business for 25 years, and opened his Blitz45 studio in 2020 after a trek to Mt. Everest Base Camp inspired a career change into personal training. The studio became an Official HYROX Training Club in 2024 and runs programming across all four HYROX styles (Engine, Power, Foundation, Complete) for members preparing for HYROX, triathlons, and competitions.
Full Q&A With Doug Smith
1) What's your fitness background, and how did you end up opening Blitz45 and becoming an Official HYROX Training Club?
I graduated college in 1995 from Brigham Young University with a degree in Recreation Management and Youth Leadership. Ran my own construction business until 2020. I have always been active with multi day/weeks backpacking and trekking. In 2018 I trekked to the Mt. Everest Base Camp and saw the 6th tallest mountain, Cho Oyu, and decided that someday I was going to climb it. I returned home, closed down my construction business, became a personal trainer, and opened my studio, Blitz45, which is a franchise unit. In 2024 two of my members, both women in their early 40's, approached me and asked if they thought 10 weeks was enough time to get ready for a race in NYC which they heard about, something called HYROX. I reviewed the specifics of the HYROX event over that weekend, and Monday morning I called HYROX asking to become an affiliate member. I absolutely loved the concept. We have been an Official Training Club ever since.
2) HYROX includes a brutal sled push station. How are you using the Aussie Pro Runner's sled mode and magnetic resistance to simulate that in training? Does it translate to race day?
As the Aussie Pro Runners are fairly new to our studio, we are still trying on how best to incorporate the magnetic resistance in the training. Currently, during the running station/intervals members are bumping the resistance up to recreate the "fatigue feeling" of running. It must be mentioned that there are 3 sleds available.
3) Walk us through a typical HYROX prep session at Blitz45. How does the curved treadmill fit in? Are you programming it for run intervals, sled simulation with the resistance cranked up, or both?
As an Official HYROX Training Club, our training program comes direct from HYROX which includes 4 styles of workouts: 1. Engine (building the cardiovascular system) with longer interval times and higher reps, 2. Power (building strength) with heavier weights, loaded sleds, and more strength building movements, 3. Foundation which includes a little of all things such as the actual movements in an event along with specific strength building exercises, and 4. Complete, think more like mini simulations. The Aussie Pro Runners are a vital and key piece of equipment during all of these styles of training. Members are able to build their cardiovascular system while moving directly into another station simulating the "fatigue feeling" of running. We are primarily utilizing the Runners to completely simulate race day conditions. They also allow us to offer half and full simulations of the HYROX event which our members love.
4) Your members are completing HYROX races, triathlons, and competitions. How has adding a curved treadmill to your facility changed the way people train?
Before we had the treadmills, members would have to run on their own either before or after the regular HYROX workout. Sometimes we would go together in the evenings or on Saturdays to the local high school track where we would just run or take along some sandbags and kettlebells to simulate some of the events. Now, the running is programmed into the regular workout and members can experience the race day feel regularly.
5) For someone who's never tried HYROX but is curious about training for one, what would you tell them about using the Aussie Pro Runner's sled mode to prep for the push stations?
I would tell them to adjust the resistance up to where they can start to feel the lactic acid buildup in about 30 seconds, then switch to running at a lower resistance level. Doing intervals like this for a period of time. I would also suggest that they try both pushing forward and pushing backward for different periods of time.
Frequently Asked Questions
Is the Aussie Pro Runner good for HYROX training?
Yes. The Aussie Pro Runner is one of the most race-specific training tools available for HYROX athletes. The self-powered curved deck mimics the run-station conditions of the race, where athletes must drive the belt with their own effort. The built-in sled-push mode (engaged via a magnetic resistance lever with seven levels of resistance) directly simulates the HYROX sled push station, and unlike a turfed sled lane, you can do it indoors in any facility footprint.
How does the sled-push mode simulate the HYROX sled station?
A magnetic resistance lever on the side of the deck engages variable drag against the flywheel. At zero resistance, the belt spins freely for normal running. As resistance is dialed up, the belt becomes progressively harder to drive, replicating the leg-drive demand of pushing a loaded HYROX sled. Athletes can train at the resistance level that produces the same fatigue pattern as race-day sled push, then drop the resistance back for the run portion, allowing race-pace transitions to be rehearsed indoors.
How many Aussie Pro Runners does a HYROX training facility need?
The answer depends on class size and how many athletes need to run simultaneously during simulations. Blitz45 Camp Hill operates with two Aussie Pro Runners, which allows them to run half and full HYROX simulations with multiple members rotating through stations in real time. For smaller HYROX prep groups (three to five athletes), a single unit may be sufficient. For Official Training Clubs running larger group simulations, two to four units is more typical.
What's the difference between training on a curved manual treadmill vs a motorized treadmill for HYROX prep?
A motorized treadmill sets the pace and the athlete responds to the belt. A curved manual treadmill flips that, the athlete drives the deck with each foot strike, and the readout reflects what they're actually producing. For HYROX specifically, that matters because race conditions require athletes to self-regulate pace under accumulating fatigue. Training on a self-powered deck builds the same pacing and effort-management skills the race rewards. Motorized treadmills are limited to flat-belt running and do not include sled-push or magnetic resistance features.
Can multiple athletes share a single Aussie Pro Runner during a class session?
Yes. Because the belt starts and stops with the user, athletes can rotate on and off without resetting controls or waiting for a motor to spin down. Coaches commonly run round-robin formats with a stopwatch, cycling athletes through runs and stations in time-block intervals, which is exactly how HYROX race simulations are typically structured.
Does the Aussie Pro Runner work for Official HYROX Training Clubs specifically?
Yes. The combination of self-powered run training plus built-in sled-push mode covers two of the eight HYROX station demands inside a single footprint, which is uniquely valuable for an Official Training Club running structured programming across all four HYROX training styles (Engine, Power, Foundation, Complete). Coaches can program runs and sled simulations into any of these cycles without swapping equipment or moving athletes to a separate turf lane.
How is the Aussie Pro Runner different from a Skillmill, AssaultRunner Pro, or TrueForm Runner for HYROX training?
The Aussie Pro Runner is the only manual curved treadmill under $10,000 with a magnetic resistance lever that turns the same unit into a sled-push station. The Technogym Skillmill has a comparable feature set but typically costs $12,000 to $14,000 through dealer contracts. The AssaultRunner Pro and TrueForm Runner are strong pure-running platforms but do not include a magnetic resistance lever, so they cover the run side of HYROX training but not the integrated sled-push station.
What does the Aussie Pro Runner cost for a training facility?
The Aussie Pro Runner is $3,195 retail. The current $200 Reserve & Save promotional discount brings the checkout price to $2,995, with free shipping in the continental US. For facilities purchasing multiple units, multi-unit commercial pricing is available, and Official HYROX Training Clubs and similar facility partners can reach out directly for tailored quotes.
Can a curved manual treadmill replace outdoor or track running entirely for HYROX athletes?
For most HYROX athletes, the answer is supplement, not replace. Outdoor and track running still develops aspects of pacing and footstrike that a treadmill cannot fully replicate. But the Aussie Pro Runner solves a structural problem that most training facilities have: how to integrate run intervals directly into a HYROX session without sending athletes outside or to a separate track. That makes it the right answer for in-facility race-day simulations, sled-push transitions, and the day-to-day run integration that HYROX programming requires.
