Hyrox Barcelona takes place from 11 to 15 November 2026 at Fira Gran Via, which as of today leaves a little over six weeks. That is plenty of time to arrive ready if you have a reasonable base, and just enough time to fix what usually goes wrong. This is the plan we follow at KOR with the people who race.
What exactly you are going to race
Hyrox is always the same format in any city in the world: one kilometre of running, one station, another kilometre, the next station. Eight times. Eight kilometres of running in total split between eight stations, in this order: 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls.
There are no surprises on race day, and that is precisely what makes it trainable with precision. You can race solo, in doubles or in relays, and there are categories from open to elite. If all of this sounds like another language, start with what Hyrox is and how to train for it in Barcelona and come back afterwards.
A practical note: some categories sell out months in advance. If you don’t have a bib yet, check the official site and join the notification list in case places are released, but train anyway: arriving fit for a race you end up running in April is a better deal than waiting around.
Where people actually fail
Almost everyone training for their first Hyrox makes the same mistake: they practise the stations separately, rested. Then on race day they reach the sled with their heart rate maxed out after a kilometre and discover it is a completely different exercise.
What you train for in Hyrox is not the eight movements, which are simple. It is the transition. It is the ability to arrive at a station with your heart rate through the roof, do the work without collapsing, and go back to running at a decent pace. People who understand that in week one arrive in good shape. People who discover it during the race do not.
The plan, week by week
This assumes a base of three or four sessions a week. If you currently train less than that, don’t try to squeeze in five: do three properly.
Weeks 1 and 2 — build the engine. Two Hyrox-specific sessions (blocks linking running and station with no rest), one long continuous run of 40 to 60 minutes at a comfortable pace, and one strength session focused on the lower body: squat, lunge and hip hinge. The goal here is not speed, it is accumulation.
Weeks 3 and 4 — add pace. The structure stays the same but the running becomes intervals: 1,000-metre repeats at the pace you want to hold in the race, with the station in between. It is the hardest block of the plan and the one that will change your result the most. The strength session drops in volume and goes up in load.
Week 5 — the dress rehearsal. One weekend you run half a real race: four kilometres and four stations, back to back, timed. It is not about setting a mark, it is about three things: learning what pace you can run without blowing up, rehearsing your nutrition and hydration, and finding out which station leaves you in the worst state. Whatever goes wrong here is exactly what you work on for the next ten days.
Week 6 — taper. Cut the volume in half while keeping some intensity, so you arrive fresh. There is nothing to gain this week and a lot to lose: nobody ever improved their time by training hard in the three days before, and plenty of people have made it worse.
The four stations that decide your time
The sled, pushing and pulling. This is where most time is lost and where most people fall apart, because it comes in the first half and empties your legs for everything that follows. You train it with the exact pattern of the race and with load: pushing and pulling is a skill, it cannot be improvised.
The burpee broad jump. The most underestimated station. Eighty metres of burpees with a jump, with legs already loaded from the sled. The mistake here is going fast for the first twenty metres; the win is finding a pace you can hold for the whole thing.
The sandbag lunges. A hundred metres with weight on your shoulder when you already have six kilometres in your legs. It is as technical as it is physical: you have to train the position of the bag and the stride.
The wall balls. A hundred reps at the end. It is the station everyone remembers and the one that decides whether you run the last kilometre or drag yourself through it. Train it in large sets and with prior fatigue, never rested.
Kit and race-day logistics
Shoes you can run in and also push a sled in: very soft running shoes will let you down on the strength stations. Comfortable clothes, nothing worn for the first time that day. Arrive with time to spare, warm up properly (a solid ten minutes, not two) and know your running pace before you start, because the atmosphere in the venue makes everyone go out far too fast on the first kilometre. That is the most expensive mistake of the day.
Where to train for it in Barcelona
At KOR we prepare for Hyrox at Les Corts and Arc de Triomf, the two clubs with the specific equipment: sleds, SkiErg, rowers, sandbags and room to run. The sessions are programmed by week and run by coaches who know what each day calls for, which in a six-week plan is exactly what makes the difference. The details are on the Hyrox in Barcelona page.
If you want to start this week, the first class is free. Six weeks go a long way, but they don’t stretch back to October.