Hybrid Races in Álava 2026

Format

Alternate 1 km of running with a functional training station, repeated 8 times. Categories: individual, doubles, and relay.

Duration

60–90 minutes (elite sub-60 min)

Distances and tests

• ●8 km total race (8 × 1 km)
• ●1 km Ski Erg
• ●50 m Sled Push
• ●50 m Sled Pull
• ●80 m Burpee Broad Jumps
• ●1 km Rowing
• ●200 m Farmer's Carry
• ●100 m Sandbag Lunges
• ●100 Wall Balls

How to prepare

• 1.Train running-to-station transitions at high intensity
• 2.Work on Ski Erg and Rowing technique, not just power
• 3.Sandbag Lunges require leg strength and a stabilised core
• 4.Sled Push is a decider: practise with high load
• 5.Include 3–5 km threshold runs in your weekly training

Format

Timed circuit alternating 10 running legs with 10 functional exercise stations in strict order. Open category (500 m/leg) and Elite (750 m/leg). Official maximum time: 120 minutes.

Duration

60–120 minutes (official limit: 120 min)

Distances and tests

• ●Open: 10 x 500 m run = 5 km total
• ●Elite: 10 x 750 m run = 7.5 km total
• ●Station 1 – Burpee Broad Jump: 40 m
• ●Station 2 – Concept Rowing: 500 m (Open) / 750 m (Elite)
• ●Station 3 – Sandbag Lunges: 80 m (Open: 10/20 kg | Elite: 20/30 kg)
• ●Station 4 – Concept SkiErg: 500 m (Open) / 750 m (Elite)
• ●Station 5 – Sled Push: 40 m (Open: 75/100 kg | Elite: 100/150 kg)
• ●Station 6 – Concept BikeErg: 1,000 m (Open) / 1,500 m (Elite)
• ●Station 7 – Sled Pull: 40 m (Open: 75/100 kg | Elite: 100/150 kg)
• ●Station 8 – Assault Bike: 30 cal (Open) / 40 cal (Elite)
• ●Station 9 – Farmer's Carry: 150 m (Open: 16/24 kg | Elite: 24/32 kg)
• ●Station 10 – Wall Ball: 60 reps (Open: 4/6 kg) / 80 reps (Elite: 6/9 kg)

How to prepare

• 1.Train run-to-exercise transitions: maintain running pace after each heavy station (sled, farmer's carry)
• 2.Master the ergometer machines (Concept Rowing, SkiErg, BikeErg): they account for 3 out of the 10 stations
• 3.Work on Sled Push and Sled Pull with your category's weights: they fatigue the legs for the following run
• 4.Practise the Farmer's Carry with official weights (16/24 kg Open, 24/32 kg Elite) for 150 m continuously
• 5.Memorise the exact order of the 10 stations: skipping one results in penalties of up to 10 minutes

Format

Ten zones with intense functional exercises separated by 200 m runs. Timed individual challenge.

Duration

30–50 minutes

Distances and tests

• ●10 functional training zones
• ●200 m run between each zone
• ●Varied exercises: rowing, ski erg, battle ropes, etc.

How to prepare

• 1.Master the 10 DEKA FIT movements before the event
• 2.Work on short-burst power: 200 m sprints
• 3.Pacing management between zones is crucial
• 4.Strengthen your core, as almost all zones require it
• 5.Practise quick transitions between zones without losing movement quality

Format

2.5-hour continuous competition across 6 sequential zones: Warm-up (30 min), Strength (20 min, 1RM/3RM/5RM), Refuel (10 min), Endurance (22 min, run+row), Recovery (30 min), MetCon X (25 min). Divisions: Lite, ATHX, and Pro.

Duration

150 total minutes (2h 30 min continuous competition)

Distances and tests

• ●Strength Zone (20 min): 1RM Strict Press + 3RM Back Squat + 5RM Deadlift
• ●Endurance Zone (22 min): Alternating Run + Rowing — Lite: 500 m/run, ATHX: 750 m/run, Pro: 1,000 m/run per interval
• ●Individual MetCon X Zone (25 min): SkiErg 45/30 cal → 30 SA GTOH (20/12.5 kg) → 30 m Sandbag Carry (50/30 kg) → 30 Box Jump Overs → 30 m DB Walking Lunges → 30 m Burpee Broad Jumps → SkiErg 45/30 cal

How to prepare

• 1.Train the three strength lifts (Strict Press, Back Squat, Deadlift) focusing on 1RM/3RM/5RM: you have 20 minutes to maximise total weight
• 2.Train continuous run + row combinations in the same session: the Endurance Zone requires 22 minutes without stopping
• 3.Master the SkiErg with efficient technique: it appears twice in the MetCon X (start and finish)
• 4.Work on Sandbag Carry and DB Walking Lunges after running and rowing: they come at the point of maximum accumulated fatigue
• 5.Manage energy across the 6 zones: the Recovery Zone (30 min) is real — use it strategically

Format

Indoor hybrid competition that alternates 8 km of running with 8 functional stations in a strictly alternating format. Held in large venues (IFEMA Madrid, Feria Barcelona, Feria Valencia). It is part of the Iberian League Spain + Portugal with a points-based qualification system towards the Iberian Champions.

Duration

60–90 minutes depending on level

Distances and tests

• ●8 running legs of ~1 km = 8 km total running
• ●8 intercalated functional stations
• ●Confirmed stations: Sled Push, Rowing, Sandbag Lunges, Wall Balls

How to prepare

• 1.Build a solid aerobic base by running 8-10 km continuously: the highest running volume among hybrid formats
• 2.Train immediate run-to-strength transitions: heart rate management when entering each station is key
• 3.Work on Sled Push, Rowing, Sandbag Lunges, and Wall Balls as priority exercises (confirmed in the stations)
• 4.Develop muscular endurance rather than maximum strength: repetitions are performed in a state of cardiac fatigue
• 5.If you are looking to qualify for the Iberian League, participate in several dates: the top 20 per country qualify for the final

Format

Timed competition that combines 3,400 m of track running with 5 intercalated workouts. Layout: 800 m → Workout 1 → 400 m → Workout 2 → 400 m → Workout 3 → 400 m → Workout 4 → 400 m → Workout 5 → 400 m final. 8-minute time cap per station. Categories: Eagle (beginner), Intermediate, and Advanced (competitive). There is also a 1,000 m TEST HYBRIX qualifying event with 5 stations (20 min time cap).

Duration

40–75 minutes (8 min time cap per workout; theoretical maximum under 60 min for Eagle/Intermediate)

Distances and tests

• ●Leg 1: 800 m → Workout 1 (Box Jump Over 40 reps + Sandbag Lunges 40 m)
• ●Leg 2: 400 m → Workout 2 (Row 400 m + Burpees Over the Object 40 reps)
• ●Leg 3: 400 m → Workout 3 (Medball Sit Ups 40 reps + Wall Ball Shots 40 reps)
• ●Leg 4: 400 m → Workout 4 (Sandbag Farmer's Carry 100 m + Sandbag Squats 40 reps)
• ●Leg 5: 400 m → Workout 5 (Ski Erg 400 m + Plate Ground to Overhead 40 reps)
• ●Final leg: 400 m
• ●Total run: ~3,400 m + 200 m indoor in workouts

How to prepare

• 1.Master the 10 exercises with the exact movement standards of your category (Eagle/Intermediate/Advanced): a judge invalidates incorrect repetitions
• 2.Train Ski Erg and Concept Rowing intercalated with running: both machines appear in Workouts 2 and 5 and are the biggest points for time loss
• 3.Work on Wall Ball Shots and Sandbag Squats under cardiovascular fatigue: Workouts 3 and 4 arrive when you have already accumulated over 1,600 m of running
• 4.Practise the Sandbag Farmer's Carry with the correct technique for your category (free in Eagle, mandatory bear hug in Intermediate and Advanced) without dropping the bag
• 5.Train quick transitions from running to Box Jumps: Workout 1 is the first one you perform after the initial 800 m and sets the psychological pace for the whole test

Format

H6 circuit, the official format of the Spanish Triathlon Federation (FETRI) national circuit: alternates 1 km of running with each of the 6 functional stations in strict order, plus a final sprint. Contested in an indoor facility/controlled space or on an outdoor urban circuit depending on the venue. Modalities: Individual, Doubles, Relay, and ParaHyatlon.

Duration

50–90 minutes (estimated)

Distances and tests

• ●6 running legs of 1 km, one before each station, plus a final sprint
• ●Station 1 – SkiErg: 1,000 m
• ●Station 2 – Sled Push: 50 m
• ●Station 3 – Burpee Broad Jump: 80 m
• ●Station 4 – RowErg: 1,000 m
• ●Station 5 – Sandbag Lunges: 100 m
• ●Station 6 – Wall Balls: 100 reps

How to prepare

• 1.Master SkiErg and RowErg with efficient technique: they are the two ergometric machines of the circuit and appear in stations 1 and 4
• 2.Work on the Sled Push at the official load: it arrives after the first kilometre of running, with your legs already activated
• 3.Train the Burpee Broad Jump with the chest fully to the floor: judges invalidate repetitions that do not meet the standard
• 4.Practise Sandbag Lunges and Wall Balls under accumulated fatigue: they are stations 5 and 6, when you have already completed 4 km of running and 3 previous stations
• 5.Manage running pace in the 6 legs of 1 km: they are not active recovery; they are part of the total effort before the final sprint

Format

Outdoor hybrid competition that combines 6 km of running with 6 functional workouts in a continuous circuit: 1 km run → 1 workout, repeated 6 times. The 6 exercises are fixed and performed in strict order. In the 4-person team modality, all distances are doubled. 10-minute penalty per uncompleted workout.

Duration

50-90 minutes

Distances and tests

• ●6 km total running (6 x 1 km)
• ●Workout 1 – Rowing: 1,000 m individual/pair / 2,000 m teams
• ●Workout 2 – Sandbag Lunges: 120 m (M: 25 kg / F: 15 kg) / 240 m teams
• ●Workout 3 – Ski Erg: 1,000 m individual/pair / 2,000 m teams
• ●Workout 4 – Farmer's Carry: 240 m (M: 2x25 kg / F: 2x17.5 kg) in 30 m out-and-back legs / 480 m teams
• ●Workout 5 – Burpee Broad Jump: 120 m individual/pair / 240 m teams
• ●Workout 6 – Wall Balls: 100 reps (M: 6 kg / F: 4 kg) / 200 reps teams

How to prepare

• 1.Train Rowing and Ski Erg in the same session: they are workouts 1 and 3 and total 2,000 m on ergometers; efficient technique is more important than raw power under running fatigue
• 2.Work on the Farmer's Carry with 2 weights in 30 m sections with changes of direction: the 240 m with 2x25 kg (M) after 3 km of running is the point of greatest muscular collapse
• 3.Practise Burpee Broad Jumps with chest fully to the floor: the judge invalidates repetitions that do not meet the standard; a third warning implies a 10 m penalty
• 4.Develop aerobic endurance specifically for 6 km split running: the kilometres between stations are not active recovery; they are an integral part of the total effort
• 5.If you compete in pairs or teams, practise entering the workout zone together: the rules do not allow starting the workout until all members have arrived from the run