We prepare you to compete in HYROX
And for any hybrid race
Hybrid training to prepare you to compete in HYROX: periodised strength and endurance, movement technique, and effort management. We also tailor preparation for ATHX, FURA, Hybrid Day, and Deka, according to your goals.
This is an independent guide: Hybrid Heroes does not officially organise or represent Hyrox.
Hyrox is incredible
But we believe in the hybrid athlete
Hyrox is trendy. It's 90 minutes of pure intensity and execution under accumulated fatigue. The trend of hybrid races is constantly growing because they are incredibly challenging and addictive. That's why we want you to not only train for Hyrox, but also for the rest. Our vision is to build modern heroes who can compete in any of these races with guarantees. Because human beings are more versatile than just 8 stations. An athlete trained with us is more resilient mentally, has more capacity for reserve, and arrives at Hyrox stronger.
¿What is a hybrid athlete? Our vision
It is someone who rejects specialisation. They are not "mainly strong" or "mainly resilient": they are both things. They have the strength and muscular capacity to lift heavy, and enough aerobic condition to run 10 km without difficulty. And furthermore, they can do both things at the same time under fatigue. They have explosive speed and high anaerobic capacity. With good mobility to avoid injuries and polished technique to be efficient even when exhausted. And a resilient mindset that withstands multiple formats. They are complete. They are a modern hero.
An athlete specialised in Hyrox:
- Is good at Hyrox. Full stop.
- Prepared for a specific race distance
- Specialisation in constant-pace exercises
- Reduced longevity: from the age of 35, loss of mass without planned strength training
A hero trained with us:
- Arrive at Hyrox strong, with a solid aerobic base
- Mental resilience: has faced multiple formats
- Versatility and the ability to handle the unexpected
- Increased longevity: dense muscle, strong bones and positive adaptations in the nervous system
How we help you prepare to compete in HYROX
With hybrid training
HYROX combines 8 kilometres of running with 8 functional stations. To prepare the necessary capabilities, our programming includes strength, technique and running sessions with chained exercises:
Wednesday: Competition Technique
Movement technique: rowing, ski erg, wall balls, sled, burpee broad jumps, running, lunges.
Objective: Practise every movement and improve efficiency under fatigue with technical supervision.
Saturday: Hybrid Training
Hybrid training session: running and chained functional exercises.
Objective: Work on pacing, transitions and decision-making under fatigue in a training session.
Monday and Thursday: Functional Strength
Lower and upper body. Complex, full-body movements and immaculate technique at high intensity.
Objective: Develop strength and explosiveness to sustain movements throughout the effort.
Goal of the preparation: Understand your response to effort and work on technique under fatigue to prepare for competing in HYROX. Sessions are hybrid training, not a replica of the competition.
Planned training with tracking
We apply training planning to coordinate strength, endurance and recovery. Our weekly programme distributes stimuli into sessions with defined goals. The coach uses heart rate monitor data to track effort and adjust intensity for each person.
The interference effect
When combining strength and endurance, the load, the order of sessions and recovery influence adaptations. We plan these factors to work on both capabilities.
Our structure includes: Monday heavy strength (maximum intensity), Tuesday light aerobic endurance (Zone 2), Wednesday competition technique. Each session has a goal to work on strength and endurance in a coordinated way.
Distribution of intensities
Zone 1-2
Aerobic base. Fat burning. Active recovery.
Zone 3
Competition pace. Tempo. Metabolic flexibility.
Zone 4
Lactate threshold. Mental resilience. Performance.
Zone 5
VO2max. Pure power. Intense short intervals.
We distribute work between aerobic base (Z1-2), sustained efforts (Z3) and intense efforts (Z4-5). To prepare you to compete in HYROX, we track your response to effort and adjust intensity according to your goals.
Progressive Strength
60–65% RM → 70–75% → 80–85% every 2 weeks. Systematic construction without plateauing.
Weekly Periodisation
We vary volume, intensity and recovery every week. Continuous adaptation without stagnation.
Live Adjustment
The coach modifies intensity according to heart rate, fatigue and recovery. Real customisation in real time.
What most people don't know: Your body does not respond the same way at 140 bpm in Zone 2 as it does in Zone 3. Mitochondrial adaptations are different. Fat burning is different. Recovery is different.
That is why we measure: data helps us adjust the load and track your preparation to compete in HYROX or other hybrid races.
¿Why are we different?
We want to democratise high performance
Live Technical Correction
Maximum 8 people per session. The coach sees every movement. If your form fails due to fatigue, it is corrected LIVE, not afterwards.
Scientific Intensity
It is not "do what you can". It is "your body today needs X bpm in Zone 2". Personalised, measured, adjusted.
Planned Recovery
It is not "rest one day". Recovery is part of training. Your body adapts during rest, not during the session.
Clear Weekly Purpose
Every day has a goal. Monday is strength. Wednesday is technique. Thursday is strength again. Friday is light. Saturday is hybrid training.
Documented Progression
You see in numbers how you improve. It is not a feeling — it is data: your HR drops, your power goes up, your speed increases.
Demanding Community
Real coaches. Serious athletes. This is not a social gym: it is a shared project. Healthy competition.
Documented progress
In most centres, they say "you trained well" based on feeling. Here we do not guess. Each session generates data. Your heart rate monitor transmits in real time and training is adjusted based on your variables of effort and heart rate.
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. Training strength and endurance on the same day can cause one capacity to hold the other back. That is why we alternate the focus: strength days are predominantly strength, and endurance days are predominantly endurance. On Saturdays, however, we mix it all up deliberately because that is how a real competition works, and your body needs to have gone through that before race day.
Centre equipped for Hyrox and more
Rowing, ski erg, wall balls and sled under the same roof to prepare you to compete in Hyrox races and work on strength, endurance and technique.
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 (hybrid training)
Sundays
Closed
Metrics we measure and improve
Your performance is not a vague idea. They are specific numbers we measure, track and optimise. We perform periodic tests to quantify your progress. Here are the key metrics we train.
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 everyone asks
Do you prepare for competing in HYROX?▼
Yes, we prepare specifically for Hyrox. We have simulations, station technique sessions and periodised strength and endurance training. But it is not your only training. We include ATHX, FURA and Hybrid Day because we believe an athlete prepared for all is stronger in Hyrox than someone specialised only in Hyrox.
How do you focus training for competing in HYROX?▼
Yes. Our simulation and specific technique sessions for Hyrox are just as intense as if they were 100% specialised. In addition, you develop strength and endurance that go beyond Hyrox. Arriving at the competition stronger, with a better aerobic base, mobility and recovery capacity is an advantage.
Can I train here even if I don't want to compete?▼
Of course. Many of our members do not compete. We combine strength and endurance to work on physical condition, cardiovascular health and recovery capacity. We prioritise performance and health over aesthetics. Competition is an extra, not a requirement.
How much time do I need to prepare to compete in HYROX?▼
As a guide, you can plan for a block of 12-16 weeks of consistent training (3-4 sessions/week). The time needed depends on your experience, physical condition and race goal; it is not a guarantee of performance. The important thing is consistency.
How many people are there per session?▼
Maximum 8 people. That way each coach can correct technique, adjust intensity and provide personalised attention.
What is Zone 2 and why do we measure so much?▼
Zone 2 is the moderate aerobic intensity where your body burns fat and builds sustainable capacity. It is where you can speak short phrases but not paragraphs. 80% of your volume should be here (polarised training). That is why we measure it with heart rate monitors: to ensure you are in the correct zone.
How do I know I am progressing?▼
Because we measure it scientifically: HR drops faster after effort (recovery), more power in rowing/ski erg, more reps under fatigue, lower HR for the same intensity. Each session records +40 variables. It is not a feeling — it is documented data.
Why is technique so important?▼
Because intensity without technique = injury. A poorly pushed sled or a poorly executed wall ball under fatigue damages the shoulder, back, knee. Our coach is present to correct LIVE, in every set. That way you will train hard for YEARS without cumulative injuries.
What is the difference compared to a normal gym?▼
(1) Scientific structure respecting interference effect. (2) Real-time measurement of +40 variables. (3) Live correction under fatigue. (4) Competition equipment. (5) Maximum 8 people per session. (6) Demanding community. (7) Every week has a clear purpose.
Are you looking for hybrid races in Spain?
Check the full calendar for Hyrox, FURA, DEKA, ATHX, Hybrid Day and more. Filter by province and access registration directly.
More hybrid formats
Guides for other competitions
Each race has its own demands and rules. Consult these independent guides to learn about ATHX, FURA, DEKA and Hyatlón H6/H8.
Prepare to compete in HYROX
With the rigour it deserves
No commitment. One free trial class. Experience our hybrid training sessions, with movement technique, real-time measurement and live correction. Then you decide.
Las Palmas | Hybrid Heroes | Scientific Hybrid Training