Structure
10 running segments + 10 stations
According to the FURA 2025/26 regulations.
Strength · Endurance · SpeedTraining for
Training for
FURA World
FURA alternates running segments and functional stations. This guide explains the capabilities involved and how they can be worked on in Hybrid Heroes sessions, without presenting the centre as an organiser or affiliate.
In-person training in Las Palmas de Gran Canaria. This is an independent guide: Hybrid Heroes does not officially organise or represent FURA World.
The format, in brief
Running and stations in a defined order
The official FURA 2025/26 regulations describe ten running segments alternated with ten functional exercises, performed in the established order. In that season, running distances and station work vary according to category; pairs also have their own rules for splitting certain segments.
Individual running
Open: 500 m · Elite: 750 m
Distances indicated in that season's regulations.
Stations
Ergometers, loads, and functional movements
Exercises and standards subject to category.
Understanding the demands
The demands that make FURA unique
Running again after each station
The format alternates running and functional work. It is worth practising how to recover a sustainable pace after an intense local effort, without setting off too fast.
Varying the type of effort
The 2025/26 regulations include ergometers, sled push and pull, lunges, load carries, and wall balls. Each station has a different physical cost.
Follow the order and standards
Having physical condition is not enough: stations are completed in a sequence and with criteria determined by the organisation. Always check the specific edition and category.
A useful comparison
How does it differ from Hyrox?
Both formats alternate running and functional work. The comparison takes FURA individual 2025/26 and HYROX Singles 26/27; it does not transfer the rules of these modalities to pairs.
Ten stations versus eight
FURA 2025/26 proposes ten running segments and ten functional stations. HYROX Singles alternates eight 1 km segments with eight stations. In FURA there are more changes between running and functional work.
Shorter running segments
In individual FURA, Open runs ten 500 m segments (5 km in total) and Elite runs ten 750 m segments (7.5 km in total). HYROX Singles totals 8 km, in 1 km segments. Shorter mileage does not necessarily mean an easier test.
There is also bike work
FURA includes BikeErg and Assault Bike, in addition to stations such as rowing, SkiErg, sleds, and loads. Bicycles are not part of the eight stations in the reference HYROX Singles format; neither do all the volumes or loads match.
For FURA, it is worth practising more transitions, pacing your category's running segments, and working on the bicycle ergometers. It is not advisable to transfer a target pace or HYROX loads without adjustments.
At Hybrid Heroes
General preparation for a round-based format
At Hybrid Heroes we coordinate strength, endurance, and technique with planning and effort tracking. For FURA, this base allows you to work on returning to the run after the stations and managing ergometers within regular sessions.
Pacing between efforts
Aerobic work and hybrid sessions help with practising changes of pace and maintaining movement after a demanding task.
Machines and muscular endurance
The available rowing, SkiErg, and bicycle ergometers allow for developing familiarity; strength and work with loads provide a general base for functional stations.
Controlled execution
Technical correction and effort management help maintain consistent execution. Competition loads should be consulted in the current regulations.
The Hybrid Heroes method
Planned training with tracking
Strength and endurance are worked on as parts of the same preparation, with space for recovery. The intention is not to accumulate all the hard stimuli in every session: a coordinated programme helps to train consistently and to adjust the effort according to the individual and the work for the day.
Planning
Coordinate load and recovery
The preparation alternates functional strength work with endurance and technical practice. Ordering the stimuli and considering recovery allows for preventing each session from becoming another maximum effort; the goal is to sustain the process, not to replicate a race in every training session.
On-floor supervision
The trainer corrects and adjusts live
The sessions last 55 minutes and have a maximum of 8 people. The trainer observes the execution, corrects the technique in real time and adjusts the intensity during the work. The included heart rate monitor provides one more reference for regulating effort, along with how you feel and how you move.
Monitoring
Measurable progress
To assess evolution, compare references in similar conditions: loads used, repetitions completed and work times. Add the perception of effort and the heart rate response to put those results into context. They are training references, not a promise of a personal best or a laboratory measurement.
For FURA and more
Rower, SkiErg, wall balls and sled under one roof to prepare you for FURA and work on strength, endurance and technique in a hybrid training environment.
Equipment
- Ski Erg
- Rowing
- Assault Bike
- Sled Push & Pull
- Wall Balls
- Kettlebells
- Sandbags
- Olympic Bars
- Running track
- Heart rate monitors
- Weights and plates
- Sled
WE ARE IN LAS PALMAS, GRAN CANARIA
Plaza Barranco de la Ballena, La Feria
Behind Las Ramblas Shopping Centre
Opening hours
Monday y Wednesday
10:00 — 11:55 · 17:00 — 20:55
Tuesday y Thursday
06:00 — 07:55 · 10:00 — 11:55 · 17:00 — 19:55
Friday
10:00 — 11:55 · 17:00 — 19:55
Saturday
10:00 — 12:00
Sunday
Closed
Clear answers
Frequently asked questions about FURA
How much do you run in FURA?
The FURA 2025/26 regulations indicate ten segments: 500 m per segment in Open and 750 m in individual Elite. Categories and pairs' rules may have different conditions; always check your event's announcement.
Are official FURA stations worked on at Hybrid Heroes?
We train general capacities with strength, ergometers, and functional movements available at the centre. That does not mean that every session includes all official stations or that it replicates the event's order or conditions.
Where do I confirm the weights and regulations?
On the official FURA World website and the specific regulations for the season and category in which you have registered. Details can change between editions.
Explore other formats
More preparation guides
Hybrid Heroes · Las Palmas
Train strength and endurance with supervision
Get to know our standard hybrid training sessions and try a class for free. Competition is a possible goal, not a promised result.