HYROX is an indoor fitness race with eight 1 km runs and eight functional workout stations. The same core sequence is used across events, making it possible to compare performances. This guide explains the format, how to prepare and where to find verified event details in Spain.
How does a HYROX race work?
You run 1 km, complete one station, and repeat this eight times. The stations are SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer’s Carry, Sandbag Lunges and Wall Balls. Distances, loads and movement standards depend on the category; consult the current official rulebooks rather than relying on weights from a previous season. For a closer look at stations two and three, see our 2026/27 Sled Push and Sled Pull weight and technique guide.
Which category should you choose?
HYROX offers individual, doubles and relay formats, with divisions and eligibility set by the organiser. In doubles, partners share work according to the applicable rules; relay teams divide the race. Review the event registration page and rulebook before choosing your division. For a first race, choose a format that suits your running and strength background.
Upcoming races in Spain
- HYROX Valencia 2026: 15–18 October at Feria Valencia. See the venue, registration and course guide.
- HYROX Bilbao 2027: 6–7 February at the Bilbao Exhibition Centre in Barakaldo. See the venue, registration and training guide.
Dates and ticket availability can change. Use the official event pages linked in each city guide before booking travel.
Build your training plan
Start with a running base you can sustain, then develop strength and the ability to move efficiently between running and stations. Practise the sled stations and wall balls with the movement rules and loads for your division. Combine easy running, specific strength and some sessions that alternate running with workouts; allow recovery as the workload increases.
Keep a record of your sessions and test your race kit before the event. Our 12-week HYROX plan, station guide and finish-time guide are available in Spanish. Estimated times are general guides, not guaranteed race outcomes.
Understand the venue and course map
The sequence of runs and stations stays consistent, while the route through a particular hall varies. The event-specific venue map and athlete briefing, when published by HYROX, are the right references for entrances, the run loop, stations and spectator access. Each city guide links to the organiser’s page for that edition.
Track your progress
Connect Strava to IronBuddy and review your training for free. A personalised plan is offered through its paid PRO option.