TRAIN FOR HYROX
AT THE BOX
A Hyrox race is 8 km of running split into 8 legs, with a functional station after each one: sled, rowing, farmer's carry, sandbag lunges and wall balls, among others. You win it with an aerobic engine and strength endurance, not with barbell technique.
At Redfield T&F we train for it in our Hybrid class, built around metabolic work: running, ski, rowing and bike combined with low-complexity strength, in the work–transition format the race demands.
The 8 stations
The format never changes: 1 km of running before each station, in this order.
- 1 SkiErg: 1,000 m
- 2 Sled push: 50 m
- 3 Sled pull: 50 m
- 4 Burpee broad jumps: 80 m
- 5 Rowing: 1,000 m
- 6 Farmer's carry: 200 m
- 7 Sandbag lunges: 100 m
- 8 Wall balls: 100 reps
In the Hybrid class we train these same patterns (sled, carries, lunges, wall balls) chained together with running, so you arrive on race day having already practised switching from one to the other.
What we train for your Hyrox
The classic mistake is training each station on its own and turning up on race day without ever having practised "running tired". The key is the transitions: hitting the station with your heart rate up and leaving it ready to keep running.
We work on repeated run + station blocks, pacing, and race-specific strength (sled push, loaded lunges, high-volume wall balls) with no technical complexity to distract you from building your engine.
In a typical Hybrid class
- Warm-up and activation
- Briefing on the day's workout
- One or two METCON blocks: run + station
- Strength that lasts: sled, carries, lunges
Who it's for
You don't need to be fit to start. Every block is scaled in distance and load; the goal of the first few weeks is to build a base, not to chase times.
FAQs
Do you have a dedicated Hyrox class?
Race preparation happens in the Hybrid class, with running and station blocks in the race format. Check the class timetable to see which days Hybrid runs.
How is Hyrox different from CrossFit?
CrossFit combines lifting, gymnastics and cardio with lots of variety and technique. Hyrox is a fixed, repeatable format focused on endurance and low-complexity strength. Our Hybrid class is much closer to the latter.
Do I need previous experience?
No. Every block is scaled in distance and load. A coach adapts the session to your level from day one.
How long does it take to prepare for a Hyrox?
With 3 Hybrid classes a week, 8–12 weeks gives you a solid base to finish your first race. Improving your time is an ongoing project.
Where is the box?
Carrer de l'Acer, 22, 08038 Barcelona (Marina del Prat Vermell / Zona Franca), next to the L9S/L10S Fira metro stops, with parking right outside.
Try a Hybrid class for free
Come and see how we train the transitions. No commitment, no joining fee.
HYROX® is a registered trademark of HYROX GmbH. Redfield Training & Friends is not affiliated with or sponsored by HYROX; we offer training to prepare for this competition format.
