Guide index
Why do so many people in Las Palmas look for "Hyrox"?
From the Canaries, participating in a HYROX race may require travelling to a venue outside the island. Venues change according to the season, so travel planning depends on the edition you choose. Here you will find information to organise your preparation from Gran Canaria, whether you are training on your own or looking for professional support.
The result is predictable: people who train in a conventional gym or CrossFit centres, who run a little loosely, and arrive on race day without having pushed a loaded sled, without knowing what a "compromised run" means, and without any reference for the intensity zone they should compete in.
In Las Palmas there is a sports culture—many people run, surf, and go to the gym. But training specifically for a format like Hyrox, which combines 8 km of running with 8 functional stations, is something else. This guide is useful whether it is your first race or you already have experience: you can return to consult the stations, the weekly structure, and the preparation phases as you progress.
The 8 stations of Hyrox
And why each one is different
In Singles 26/27, HYROX alternates 1 km of running with a functional work station, eight times in a row. It is not an obstacle course race—it is running, then a station, then running, then a station. Eight kilometres of total running and eight tests of strength and endurance interspersed.
Loads by division · Singles 26/27
The distances on the cards are common to all four individual divisions. The weight ranges are broken down here: Women Open, Men Open, Women Pro, and Men Pro.
| Station | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|
| Sled Push · 50 m | 102 | 152 | 152 | 202 |
| Sled Pull · 50 m | 78 | 103 | 103 | 153 |
| Farmers Carry · 200 m | 2 × 16 | 2 × 24 | 2 × 24 | 2 × 32 |
| Sandbag Lunges · 100 m | 10 | 20 | 20 | 30 |
| Wall Balls · 100 reps | 4 | 6 | 6 | 9 |
Technique is also economy of movement. Stable mechanics help to avoid unnecessary movements and to sustain a controlled pace. Practise every gesture fresh and, when you have a base, also after running to maintain control under fatigue.
SkiErg
1,000 m
Symmetrical pulling mechanics to generate power.
Start the pull with your hips and torso, and finish by bringing your hands towards your thighs. Find a pace you can sustain until you return to running.
Sled Push
50 m | 102–202 kg
High-load push with a low posture and short, explosive steps.
Keep your torso firm and take short, constant steps. Practise starts: getting the sled moving is usually harder than keeping it moving.
Sled Pull
50 m | 78–153 kg
Posterior pulling strength with optimal grip technique.
Collect the rope in sections without letting it pile up under your feet. Prioritise a continuous pull over jerky pulls.
Burpee Broad Jumps
80 m
Horizontal jumps and fluid movements to the ground.
Land with control and chain jumps that you can repeat. Don't waste all your energy seeking maximum distance from the beginning.
Rowing
1,000 m
Pull and recovery relationship to generate economy under fatigue.
Push first with your legs, follow with your torso, and finish with your arms; when returning, reverse the order. Don't set the damper to maximum as a rule.
Farmers Carry
200 m | 16–32 kg each
Grip and core stability under cardiovascular fatigue.
Carry the weights at your sides, with stable shoulders and short steps. If your grip fails, slow down before losing your posture.
Sandbag Lunges
100 m | 10–30 kg
Unilateral lower body strength with high loads.
Plant the entire front foot and lower the back knee with control. Do not accelerate if you lose stability.
Wall Balls
100 reps | 4–9 kg
Perfect synchronization of legs and shoulders to sustain the pace in total fatigue.
Coordinate leg extension with the launch and receive the ball in a stable posture. Divide the repetitions before reaching failure.
Loading, deloading, and fine-tuning
As a reference, some plans group 3–4 weeks of loading and gradually increase running or station work. Progress one variable at a time and review how your technique and recovery respond.
After several demanding weeks, it may be advisable to temporarily reduce the volume. 30–50% is an indicative range, not a rule: decide the timing and adjustment according to your response, schedule, and level. HRV can provide context, but it shouldn't decide everything on its own.
Before competing, progressively reduce sets and repetitions to arrive with less fatigue, while retaining some short, specific stimuli. In many plans, the volume drops by around 40–60%; avoid adding new hard sessions or maximum loads.
What most people don't understand until they experience it: you aren't competing against the stations separately. You are competing against accumulated fatigue. The Sled Push at station 2 is done with fresh legs. The same Sled Push in a full simulation, after three stations and several kilometres, is a completely different test.
The RoxZone: a transition that also needs training
The RoxZone connects the running sections with the entry and exit of the eight stations and may include aid stations and penalty zones, depending on the setup. It is sometimes called the "ninth station" because its transitions also count towards the total time, even though it is not an official work station. The route changes according to the event, so knowing the flow and deciding how to move can avoid doubts, unnecessary steps, and stops that are not part of your strategy.
Recognise the route
Before your start, familiarise yourself with the flow for entering and exiting each station and locate the aid stations. The layout varies between events: follow the signs and the organisers' instructions.
Transition with control
Arrive at each station with an effort that allows you to start with control. When leaving, resume running little by little or walk with purpose if you need to recover; avoid stopping in the middle of the course.
Rehearse transitions
In your sessions, practice the transition from running to a station and from a station to running without needing to do a full simulation every time. Visualise the first gesture—like positioning yourself before the sled or adjusting the rower straps—before reaching the equipment.
How to distribute a target time
These splits are illustrative examples, not official averages or predictions; they may vary according to the athlete and the event. The indicated pace is the average of the 8 km of running; station time and RoxZone time also depend on the modality.
On mobile, scroll the table horizontally to see all columns.
| Profile / target | Average pace (8 km) | 8 km running | RoxZone | Time in stations | Estimated total |
|---|---|---|---|---|---|
| Elite · sub 60 min | 3:55/km | 31:20 | 04:00 | 23:40 | 59:00 |
| Advanced · 1:05–1:10 | 4:25/km | 35:20 | 05:30 | 27:10 | 1:08:00 |
| Intermediate · 1:15–1:20 | 4:55/km | 39:20 | 07:00 | 31:40 | 1:18:00 |
| Popular · 1:25–1:35 | 5:35/km | 44:40 | 09:30 | 35:50 | 1:30:00 |
| Beginner | 6:15/km | 50:00 | 13:00 | 42:00 | 1:45:00 |
Adjust pace to fatigue
There is no universal difference of 10–15 seconds between the first and last kilometres. Practise controlled starts and review your splits after demanding stations—like sleds, burpees, and lunges—to know how your pace changes under fatigue.
Measure transitions in context
The average pace indicated in the table corresponds to the 8 km, not a requirement for each section. A more efficient RoxZone can help, but it does not guarantee improving the total time on its own: compare your transitions, running, and stations in simulations.
If you decide to drink, identify the designated stations and take small sips as you move, without blocking the way. Test your hydration strategy in training and adapt it to the duration of the event and the event rules.
The 3 pillars of good Hyrox preparation
Functional Strength
It is not just about lifting the maximum possible weight. Train strength applied to pushing and dragging loads, walking with weight (Farmers Carry), and doing weighted lunges (Sandbag Lunges). The carries also challenge grip and core stability. Kettlebells and asymmetrical loads can be useful tools, but technique and progression matter more than a specific tool.
Real Aerobic Endurance
The challenge is not just about completing eight kilometres, but about sustaining an efficient pace with legs fatigued by the stations. Compromised running is practised by alternating running sections with functional work, at an intensity you can repeat without turning every session into a maximum effort.
Technique under Fatigue
Practise movements and transitions when you start to get tired, not just when fresh. Efficient mechanics on the SkiErg, sled, or Wall Balls help you not to waste effort; training the transition from station to running teaches you how to regain a sustainable pace.
These three pillars do not need to be worked on at the same level every day. Separating strength and endurance sessions during the week helps manage the load; they are then combined progressively to practice the specific effort of competition. Proper planning reduces the risk of accumulating fatigue without being able to train any capacity well.
How to structure your week to prepare for Hyrox
A general example of five days for those who can already tolerate that load; this is not the gym's schedule. Friday and Sunday are for rest or light activity. If you are starting with three days, select one session from each block and leave recovery between them. Always adjust the days and load to your level.
Functional Strength
Lower and upper body work with complex movements: squats, deadlifts, presses, farmers carries, sandbag lunges. Impeccable technique, progressive loads.
Endurance and Technique
Ergometers (ski erg, rowing machine, assault bike) and structured Zone 2 aerobic work. This is where you build the foundation that will sustain you during the race.
Simulacrum
Combine running and stations to practice the "compromised run", transitions, and effort control. You do not need to turn every Saturday into a full competition: adjust the volume to your stage of preparation and your level.
This structure is not a fixed recipe, and it will depend on your fitness level, lifestyle (sedentary or active), and recovery capacity. However, it is an example of how to distribute stimuli and how to leave rest between types of sessions, allowing more rest between Strength sessions than Endurance ones. In specific segments, practice a controlled start and record your splits and perceived exertion, as well as heart rate, to triangulate your performance and movement economy more precisely.
Approximate duration: If you already train regularly, 8–12 weeks of specific work can be a reference. If you are starting from zero, allow for 16 weeks or more. These are indicative timeframes, not guarantees: adapt them to your experience and recovery.
A preparation plan that adapts to your level
Use these phases as a map to organise yourself, not as a rigid calendar. Experience, available time, recovery, and your injury history change the starting point and pace of progression.
Enter specific preparation
An 8–12 week block can help you develop technique in stations, improve your compromised run, and integrate progressive simulations. Adjust the volume to your current sessions: do not suddenly add all the specific work on top of your usual routine.
Build a base first
Allow for 16 weeks or more. Before chaining stations and running, regain a sustainable routine, learn the movements with manageable loads, and gradually increase running and strength. You do not need to do a full simulation in the first few weeks.
Indicative progression
Build capacity and technique
Work on general strength, comfortable running, and familiarisation with the stations. Prioritise quality repetitions and a load from which you can recover.
Introduce compromised run
Combine running segments with one or several stations. Practice transitions and find a sustainable effort; progress one variable at a time, such as volume, load, or density.
Practice and arrive with a margin
Include partial or more complete simulations according to your experience and review your splits. In the last few days, reduce the load to arrive recovered; avoid testing new strategies or equipment in competition.
Review your progress every 3–4 weeks
Repeat some references in similar conditions, without turning every check into a maximum test. This way you can compare your preparation with your own data and decide what needs to be worked on next.
- •Running pace at a controlled effort.
- •Technique and time at a specific station.
- •How your running changes after a station.
- •Splits, perceived exertion, and recovery.
General guidance: adapt the load to your experience and recovery. If you have an injury, a medical condition, or doubts about whether you can train safely, consult a healthcare professional and a qualified coach.
6 errors made by those preparing alone
Train only cardio
Going out for a run does not prepare you for pushing a 150 kg sled. Endurance without strength falls short at the stations.
Never having touched a sled or a ski erg
Race day is not the time to discover how a sled push works. Technique is trained beforehand, not improvised.
Ignoring accumulated fatigue
Training every station fresh, without prior fatigue, does not prepare you for what you will actually feel at kilometre 6.
Not doing any simulations
Without at least one full simulation before the race, you have no real reference for rhythm, pacing, or at what intensity zone you should compete.
Starting too hard at the first few stations
Pushing too hard on the SkiErg or the Sled Push can leave you without any margin to maintain the running and subsequent work. Practice a pace you can sustain and review your splits.
Not measuring anything
Without noting down references —paces, loads, technique, and perceived exertion— it is difficult to know if you are progressing. You do not need to measure everything: record some comparable data and use them to adjust the plan.
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Prepare for Hyrox in Las Palmas
with Hybrid Heroes
At Hybrid Heroes we train people for Hyrox, FURA, ATHX and other hybrid races from our centre in Las Palmas de Gran Canaria, La Feria area.
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 — 12:00 (simulation)
Sundays
Closed
55-minute classes in groups of maximum 8 people. Your coach corrects your technique live and adjusts intensity in real time.
Heart rate monitor included to train based on intensity levels marked by the plan and adjust in real time so you don't just rely on your sensations.
Complete equipment under the same roof: ski erg, Concept2 rower, assault bike, push and pull sleds, wall balls, kettlebells, sandbags, Olympic barbells. The same equipment you will use in the race.
On Saturdays we run competition simulations according to the next race on the calendar, in the most realistic conditions possible.
Frequently asked questions
Do I need a big strength or running base to start?▼
You don't need to be an athlete or have competed. If you are starting from a low base, an initial adaptation period—for example, 4–8 weeks, depending on your situation—can help you create a comfortable running routine and learn basic strength patterns before increasing the specific work.
How much time do I need to prepare for my first Hyrox?▼
It depends on your starting point. If you already train regularly, 8–12 weeks of specific work may be enough. If you are starting from scratch or returning after a break, allow 16 weeks or more to build a base and progress without rushing. These are indicative timelines, not guarantees.
How many days a week should I train?▼
As a guide, 3 days can be a starting point: light running, strength and technique, and a hybrid session. With more experience, you can progress to 4–5 days, spreading out running, strength, and station integration. The distribution and rest days should be adjusted to your experience and recovery.
Can I prepare just by running and doing traditional gym training?▼
That can give you a base, but it doesn't cover all the demands of Hyrox. Include progressive work on the stations and blocks of compromised running—running after functional effort—to practice transitions without turning every session into a maximum test.
Are my running or CrossFit shoes suitable for Hyrox?▼
It depends on the model, not just whether it is for running or CrossFit. Prioritise grip on carpet, stability for the stations, and comfort for running 8 km. Some smooth soles may slip on the sled and some rigid models may be uncomfortable when running; test the same pair in mixed sessions before competing.
Is it recommended to compete with carbon plate shoes?▼
They are not necessary, nor are they inherently unsuitable. Some high or soft models may feel less stable on the sled, lunges, or lateral changes. Prioritise fit, grip, and stability; if you want to compete with a plate, test that same model in running and stations before the event.
How should I eat before and during the race?▼
The strategy depends on the duration, your tolerance, and your needs. In the 24–48 hours beforehand, prioritise familiar carbohydrate-rich meals; aggressive loading is not necessary for everyone. If it suits you, have a light meal 2–3 hours before that you have already tried, rich in carbohydrates and moderate in fat and fibre. During the event, a gel of 20–30 g of carbohydrates halfway through might help you if the duration justifies it and you have tested it during training; it is not essential for everyone. Sip based on thirst and the hydration stations. If you have a medical condition, consult a sports dietician-nutritionist.
How do I avoid overtraining when combining strength and running?▼
Increase one variable at a time and avoid stringing together all hard sessions. Allow for one or two days of rest or light activity per week and use deloads when the accumulated load demands it; every 3–5 weeks can be a reference, not a fixed rule. If performance or sleep worsens over a sustained period, adjust the plan and consult a professional if there is pain or doubt.
Do I need a specialised centre or can I prepare on my own?▼
Training in a specific centre is not mandatory. You can prepare on your own if you have access to a SkiErg and rower, a sled with a suitable surface, a sandbag, and space to run. If you choose a centre, look for structured programming, technical correction, and progression work, not just random circuits.
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Specific preparation and race calendar
When you want to go from theory to practice — real training oriented to racing — or search for where to compete when you are ready.