Train hybrid in Las Palmas
And become a complete athlete
Strength and endurance in the same programme. Without choosing. Without specialising in a single discipline. At Hybrid Heroes, we train people who want to be stronger, endure more and feel better — in Las Palmas de Gran Canaria. If you also want to compete in Hyrox, ATHX or FURA, we will prepare you for that too.
Strength without losing endurance
That is hybrid training
Hybrid training combines structured strength work with real aerobic capacity. It is not CrossFit. It is not just running. It is a scientific approach where every session has a clear purpose: some days you develop strength and muscular power, other days you build an aerobic base. The result is a body capable of lifting heavy, running long and recovering quickly.
In Las Palmas, there is a sports culture. Many people run, go to the gym, swim or surf. But few people train both worlds with a method. Hybrid training closes that gap: it makes you stronger than someone who only runs, and more resistant than someone who only lifts weights.
What are we looking for? To build complete athletes. People who are not "mainly strong" nor "mainly resistant" — they are both. With enough strength to lift heavy, an aerobic base to last long, and technique to do it efficiently even under fatigue. A modern hero.
Whoever trains only one thing:
- Only strength: good performance in weights, but fatigues as soon as endurance is needed
- Only cardio: endures long but lacks muscular power and is more prone to injury
- Without structure: punctual improvement but does not progress consistently
- From age 35: loss of muscle mass without planned strength work
An athlete trained with us:
- Real functional strength: lifts heavy and applies it in movement
- Solid aerobic base: withstands long efforts without collapsing
- Technique under fatigue: efficient even when exhausted
- Greater longevity: dense muscle, strong bones, adapted nervous system
How we train here
Each day has a purpose
We do not do the same thing every day. Hybrid training requires separating stimuli: if you combine strength and cardio intensity in the same session without planning, one interferes with the other. That is why our week has a deliberate structure:
Monday and Thursday: Functional Strength
Lower and upper body. Complex movements: squat, deadlift, press, pull-downs. Impeccable technique at high intensity.
Objective: Develop real strength applicable to sport and life.
Wednesday: Endurance and Technique
Structured aerobic work with ergometers (rower, ski erg, assault bike) and functional movements. Speed, pace, running technique and stations.
Objective: Build the cardiovascular base that supports everything else.
Saturday: Full Session
We mix it all deliberately: strength + endurance in the same session. For those who compete, these are mock trials. For everyone, it is where the body learns to perform under accumulated fatigue.
Objective: Integrate both capacities under real conditions.
Result: You do not accumulate hours of training without knowing if they are useful. Each session has a measured goal. Your coach adjusts the intensity in real time using heart rate monitor data. You progress in a documented way, not by feeling.
The methodology we use
Training strength and endurance together has a risk: the interference effect. If there is no structure, one capacity holds the other back. We solve this with periodisation: we separate the stimuli, measure the intensities and adjust each week.
The interference effect
Without planning, your body receives contradictory signals. The anabolic signal for strength (mTOR) and the aerobic signal (AMPK) compete. Result: you get more tired, progress less and increase the risk of injury.
Distribution of intensities
Progressive Strength
Weeks 1–4: 60–65% RM. Weeks 5–8: 70–75% RM. Weeks 9–12: 80–85% RM. The load increases in a controlled manner so the body adapts without overloading.
Weekly Periodisation
Each week has a planned load. We do not improvise. We alternate strength days with endurance days to maximise adaptation and minimise interference between stimuli.
Live Adjustment
The heart rate monitor transmits in real time. If you are above your target zone, the coach corrects you on the spot. You do not wait until the end of the session to know if it was productive.
What changes when we measure: Your body does not respond the same to 140 bpm in Zone 2 as it does to 160 bpm in Zone 3. The adaptations are different. Recovery is different. That is why the heart rate monitor is not an accessory — it is the tool that ensures each session produces the correct stimulus.
Why it is not a normal gym
Nor a CrossFit box
Live Technical Correction
Maximum 8 people. The coach sees every repetition. Technique is non-negotiable when there is fatigue. It is corrected in the moment.
Data-Based Intensity
It is not "give it all". It is "today you need X bpm in Zone 2". Each session has a precise physiological goal, measured with a heart rate monitor.
Recovery as part of the plan
Adaptation happens during rest, not during the session. We plan recovery just as we plan the effort.
Clear Weekly Purpose
Each day has a defined objective. We do not improvise. We do not repeat the same generic class. Structure produces adaptation.
Documented Progression
You see the numbers: your HR drops, your power goes up, your time in Zone 2 increases. It is not feeling — it is data.
Community that demands
Groups of maximum 8 people. Serious athletes. The environment raises your level without anyone having to say it.
Documented progress
In most training centres in Las Palmas, progress is measured by feeling: "you seem better to me". Here we measure it with data. Your Polar H10 heart rate monitor transmits in real time during each session. The coach uses that data to adjust the intensity and verify that the day's stimulus is the correct one.
Four measurement methods
TRIMP Score
How much training load you accumulated. It tells you when to rest and when to push.
Fitness & Freshness
Graph of your current form, accumulated fatigue and readiness for the next session.
Sustainable Zone 2
Time in Zone 2 without rising to higher intensities = real aerobic endurance, measured objectively.
Guided tests
We perform periodic performance tests to measure your training zones and quantify progress.
What you see in 12 weeks
Max HR on wall = 180 bpm (baseline)
Same wall = 172 bpm (cardiac efficiency improves)
20 wall balls + row = –15 seconds less
+8 kg on squat, Zone 2 sustained for 2 hours
It is not feeling. It is documented. Measurable. Real. The separation between strength days and endurance days exists precisely so that each stimulus produces its adaptation without interfering with the other. On Saturdays, we mix it because that is how reality works — and your body needs to have experienced it before.
Centre in Las Palmas equipped to train seriously
You will train with real performance equipment. Rower, ski erg, sled, assault bike — the same material that elite athletes use. There is no need to go to Madrid or Barcelona to train at a high level. It is here, in Las Palmas.
Equipment
Plaza Barranco de la Ballena, La Feria
Behind Las Ramblas Shopping Centre
Opening hours
Monday to Friday
9:00 — 12:00 · 17:00 — 21:00
Saturdays
10:00 — 13:00 (full session)
Sundays
Closed
The metrics we measure and improve
Performance is not a subjective impression. It is numbers: VO2Max, Max HR, MLSS, Aerobic Power. We measure them at the start, track them during the programme, and re-measure them to quantify progress. There is no mystery — there is data.
VO2Max
The maximum amount of oxygen your body can use. Measured in ml/kg/min. The higher it is, the greater your aerobic endurance.
Test: Ramp protocol on rower, Assault Bike, treadmill or ski erg. We increase intensity every minute until maximum fatigue. We measure peak consumption, maximum aerobic velocity (MAV) and Max HR.
Max HR
The maximum heart rate your heart reaches under maximum effort. It is the reference point for calculating your training zones. Individual, not universal.
Test: 5 minutes warm-up, then 3 minutes maximum effort. We record the peak heart rate.
MLSS
Maximal Lactate Steady State. The highest intensity sustainable without accumulating lactate. Your 'ceiling': the fastest speed you can maintain without going into oxygen debt.
Test: Progressive 2-minute stage test. We identify the inflection point.
Maximum Aerobic Power (MAP)
How many watts you can generate when working at VO2Max. On a rower or ski erg, it is the absolute peak of sustainable power.
Test: Ramp test to the limit. The ergometer measures watts in real time. We record the maximum reached.
Cardiac Efficiency
How much power you generate per heartbeat. Your heart doesn't pump more — it's simply more efficient. The most visible improvement from training.
Test: Same effort, session after session. If the HR stays the same while power increases: efficiency is improving.
Recovery Index
How quickly your HR drops after maximum effort. A trained heart recovers faster. An indicator of cardiovascular health.
Test: Measure HR at 1 minute and 2 minutes post-effort. The difference is your index. Larger difference = better recovery.
Testing protocol
Coming soonWe are working on being able to establish your performance metrics through tests and repeating them periodically to quantify progress and have your measurements visible in our app.
This would be an example:
Week 1
Full battery (MAV, Max HR, MLSS, Power)
Week 4
Cardiac Efficiency, Recovery
Week 8
Re-test VO2Max and MLSS (confirmation of improvement)
Week 12
Final full battery (before-after comparison)
Frequently Asked Questions
What people usually ask
What exactly is hybrid training?▼
It is the structured combination of strength and endurance in the same training programme. It is not about doing a bit of everything — it is about training each capacity with the correct stimulus at the correct time. The result is a more complete athlete than someone who specialises in only one discipline.
Do I have to want to compete to train here?▼
No. Most of our members do not compete, or have not done so yet. Hybrid training improves your body composition, your cardiovascular health, your recovery and your performance in any sport or activity you already practise — surfing, padel, hiking, football. Competition is an option, not a requirement.
Is it for my level?▼
Yes, if you are willing to learn. We do not ask that you arrive in shape. We ask that you arrive committed. Groups are limited to a maximum of 8 people, and the coach adapts the intensity in real time based on your heart rate monitor data. There is no standard class that everyone does the same.
How many sessions a week do I need?▼
With 3 sessions a week, you begin to see consistent results in 8–12 weeks. With 4, the results are faster. What matters most is consistency — training well for 3 days over 6 months beats training for 5 days over 3 weeks.
Can I prepare for Hyrox if I train here?▼
Yes. We include specific technique for Hyrox stations, mock trials and periodised strength + endurance work. Many of our members compete and arrive better prepared than if they had trained only for Hyrox, because they have a broader base and more strength in reserve.
How many people are there per session?▼
Maximum 8. This is not a conventional gym where the coach leads 30 people. Here, technical correction is real, live, in every set.
What is Zone 2 and why do we measure it?▼
Zone 2 is the moderate aerobic intensity where your body burns primarily fat and builds the base for sustainable endurance. It is where you can speak but cannot hold a long conversation. Measuring it with a heart rate monitor is the only way to know that you are in the correct zone — feeling is not enough.
What is the difference compared to a CrossFit box?▼
(1) Scientific structure with separation of stimuli. (2) Real-time measurement with heart rate monitor in every session. (3) Maximum 8 people — real technical correction. (4) Progressive weekly periodisation. (5) Documented progress data. (6) The goal is not how much you can handle today, but how much you improve in 12 weeks.
Are you interested in competing at some point?
Check the full calendar for Hyrox, FURA, DEKA, ATHX, Hybrid Day and more in Spain. When you are ready, the race will be waiting for you.
Start hybrid training in Las Palmas
A free class to see for yourself
No obligation. Come to a session. Get to know the method, try the equipment, train with a real-time heart rate monitor. At the end, you decide if it fits you.
Las Palmas de Gran Canaria | Hybrid Heroes | Hybrid Training