{"id":7550,"date":"2026-09-28T09:12:47","date_gmt":"2026-09-28T07:12:47","guid":{"rendered":"https:\/\/kortrainingclub.com\/?p=7550"},"modified":"2026-09-28T10:17:15","modified_gmt":"2026-09-28T08:17:15","slug":"what-is-hyrox-how-to-train-barcelona","status":"publish","type":"post","link":"https:\/\/kortrainingclub.com\/en\/what-is-hyrox-how-to-train-barcelona\/","title":{"rendered":"What Hyrox is and how to train for it in Barcelona"},"content":{"rendered":"

In just a few years Hyrox has gone from a niche race to filling entire arenas, and Barcelona is one of the cities where it has grown fastest. If you have heard about it and want to know what Hyrox is<\/strong> and, above all, how to train for Hyrox in Barcelona<\/strong> without wasting six months trying things out, this guide sums it up.<\/p>\n

What Hyrox actually is<\/h2>\n

Hyrox is a fitness competition with an identical format all over the world: 8 kilometres of running split into eight 1 km legs<\/strong>, with a functional workout station after each leg. Always the same eight stations, always in the same order and with the same weights by category.<\/p>\n

That is the point of it, and what sets it apart from CrossFit: because the format never changes, your time is comparable<\/strong> with anyone else’s in the world and with your own from six months ago. There are no complex gymnastics movements or technical weightlifting either, so the barrier to entry is far lower than people imagine.<\/p>\n

The eight Hyrox stations, one by one<\/h2>\n
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  1. SkiErg, 1,000 m.<\/strong> You start with upper body and core. Going out too hard here will cost you at kilometre 6.<\/li>\n
  2. Sled Push, 50 m.<\/strong> Pushing the loaded sled. One of the stations that most separates those who train strength from those who don’t.<\/li>\n
  3. Sled Pull, 50 m.<\/strong> Dragging the sled with a rope. More hip and arm technique than brute strength.<\/li>\n
  4. Burpee Broad Jump, 80 m.<\/strong> Burpee with a forward jump. The station where most people break mentally.<\/li>\n
  5. Rowing, 1,000 m.<\/strong> The rower. This is where you recover if you have paced yourself well.<\/li>\n
  6. Farmers Carry, 200 m.<\/strong> Walking with kettlebells. Grip, core and head.<\/li>\n
  7. Sandbag Lunges, 100 m.<\/strong> Lunges with a sandbag on your back. By this point your legs no longer respond the same way.<\/li>\n
  8. Wall Balls, 100 reps.<\/strong> The last station and the one that decides many races. A hundred reps on wrecked legs.<\/li>\n<\/ol>\n

    The roxzone: where the race is lost<\/h2>\n

    Between each running leg and each station there is a transition area, the roxzone<\/strong>. It looks like a detail, but across the sixteen transitions you can lose between four and eight minutes<\/strong> of your final time. Anyone training seriously for Hyrox trains this too: get in, set up and start without hesitating.<\/p>\n

    Hyrox categories: which one is yours<\/h2>\n