The current intensive edition has finished. No dates have been announced for the next intake yet.
Intensive training programme Hyrox
Our taper: 3 weeks | 9 sessions
Strength, endurance and technique to tackle a Hyrox competition, whether in Open, Pro or Doubles. While there is no intensive edition open, you can continue to build that base with our regular plans and try a free class.
Real experiences
In the previous edition, we prepared 6 people for Hyrox Tenerife.
Pablo Vega
"An exceptional HYROX centre for those looking to take their performance to the next level. The coach stands out for their professionalism and approachability; they are always attentive to correcting technique and adapting exercises according to each person's level."
Cintia Navarro
"Recommended hybrid training centre if you are looking to prepare for a race like Hyrox, Fura, or similar. They are small groups and the coach is approachable and pleasant, always motivating, which creates a family-like atmosphere."
Maricel Olivera
"I loved the approach to hybrid training. It adapts perfectly whether you want to prepare for competitions like Hyrox, or if you are simply looking to improve your general physical fitness. Totally recommended! 💪🏻"
Plaza Barranco de la Ballena, La Feria
Behind Las Ramblas Shopping Centre
Many people arrive without enough preparation
Lack of technique on ergometers — the ski erg, the rower, the sled — where poor mechanics consume extra energy you cannot recover.
Lack of practice in transitions: knowing how to manage the change between running and a station is a skill you cannot improvise on race day.
And above all: not knowing how your body works under fatigue. Without data, without pace references, without having trained in the right zones, it is impossible to set a realistic goal or execute a pacing strategy.
9 training sessions for your taper
Let's be realistic: in 3 weeks you are not going to achieve a radical change. That is not the goal. The goal is to arrive at the race having practised what you will experience there.
Through 3 simulations — one per week — we will measure you with heart rate monitors so you understand which intensity zones you work best in, and where your real efficiency and economy of movement lie.
The rest of the sessions are specifically designed for Hyrox: its stations, its distances, its logic of accumulated fatigue. You will polish technical details that, on race day, translate directly into time.
3 race simulations
With heart rate monitor, real conditions
Performance data
Intensity zones, paces, efficiency
Specific technique
Each station, each transition
Why 3 weeks?
We believe it is enough time for you to improve each of the 3 capacities we work on, focusing one week on strength, another on endurance and another on speed.
And, at the same time, include enough rest so that you arrive at the race at your peak — without accumulated fatigue, with a fine-tuned body and a clear head.
This is how we structure the taper in each edition
This is the reference structure of the intensive programme. The dates, times and details of each new intake will be announced when confirmed.
Aerobic volume
Build your aerobic base with long runs on ergometers and continuous running. It is not about going fast — it is about going for a long time without burning out. You will learn to manage your heart rate in Zone 2 and understand your sustainable competition pace.
Specific intervals
Now we accelerate. Short and medium sets on ergometers and stations, with enough rest to perform each set at maximum effort. The goal is to raise your speed ceiling and train fast recovery between efforts — exactly what you need in the transition between stations.
Planning
Tapering week. We decrease volume, increase specificity. You will run under accumulated station fatigue — the famous 'compromised run'. In the tapering simulation, you will follow a real race strategy, pace and transitions, the same one you will use on race day.
You don't need to wait to start
Although the intensive programme is not open, you can work on the Hyrox base all year round at Hybrid Heroes.
Train for Hyrox all year round
Our regular plans work on strength, endurance and technique in small groups. Choose the frequency that best fits you and build a consistent base for your next competition.
View plans and schedulesStart with a free class
Learn our methodology, train with a heart rate monitor and receive technical supervision adapted to your level. Your first class is free and with no obligation.
Try a free classRegular plans and in-person trial class in Las Palmas de Gran Canaria.
Hyrox — the stations
SkiErg
1,000 m
Symmetrical pulling mechanics to generate power.
Sled Push
50 m | 102–202 kg
High-load push with a low posture and short, explosive steps.
Sled Pull
50 m | 78–153 kg
Posterior pulling strength with optimal grip technique.
Burpee Broad Jumps
80 m
Horizontal jumps and fluid movements to the ground.
Rowing
1,000 m
Pull and recovery relationship to generate economy under fatigue.
Farmers Carry
200 m | 16–32 kg each
Grip and core stability under cardiovascular fatigue.
Sandbag Lunges
100 m | 10–30 kg
Unilateral lower body strength with high loads.
Wall Balls
75–100 reps | 4–9 kg
Perfect synchronization of legs and shoulders to sustain the pace in total fatigue.
Frequently asked questions
When will the next edition of the Hyrox intensive programme be?
The previous edition has finished and no dates have been announced for a new intake yet. We will evaluate new editions when upcoming Hyrox competitions approach and will publish the details here. In the meantime, you can start training with the regular Hybrid Heroes plans in Las Palmas de Gran Canaria.
Can I train for Hyrox with the regular plans?
Yes. In our regular plans, we work on the base of strength, endurance and technique you need for Hyrox all year round. You can check the current plans or try a free class before deciding. The classes are in-person in Las Palmas de Gran Canaria.
What do I do if I have a Hyrox competition coming up?
Let us know at the centre and we will help you prepare for it. We will review the upcoming competition with you and how to focus your preparation within regular training, even if there is no intensive edition open.
What is the first class at Hybrid Heroes like?
Your first class is free and with no obligation. Fill in the form, you will receive access to our app, make your reservation for the time you prefer and come with sportswear and trainers. Upon arrival, the forge master (coach) will welcome you, explain the session, give you a heart rate monitor and integrate you into the class. For 60 minutes, they will keep an eye on your technique, strength and intensity, adapting everything to your level.
What equipment do you use in the classes?
Olympic bars, racks, dumbbells, kettlebells, wall balls, plyometric boxes, sleds, Concept2 rowers, ski ergs, assault bikes, skipping ropes, and resistance bands. For monitoring, we use Polar H10 chest strap heart rate monitors, with real-time data on screen.
Why do you use heart rate monitors during the classes?
Because what is not measured, is not improved. The Polar H10 heart rate monitor allows us to know if you are working in the correct intensity zone, avoid you overdoing it or not doing enough, and track your progress objectively. Both you and the forge master see the data on screen throughout the session.
Ready to forge your legend?
If you have a Hyrox competition coming up, let us know at the centre and we will help you prepare for it.
Las Palmas · Hybrid Heroes · Hybrid Training