Hyrox Oslo 2026: Sep 25–27 — Training Gyms & Race Guide
Everything you need for Hyrox Oslo September 25–27, 2026 — best gyms with Hyrox equipment, 20-week training plan, and what to expect on race day.
📅 Hyrox Oslo 2026: September 25–27
Oslo race sells out fast — ~8,000 athletes. Register at hyrox.com/events — registration opened April 8 at 12:00 CET.
Hyrox Oslo 2026 — what you need to know before registering
- Hyrox = 8 × 1 km running + 8 functional stations. All levels: Open, Pro, Elite, Doubles.
- Oslo 2026: September 25–27 — register early via hyrox.com/events.
- Best gym: SATS (ski erg, rowing, sandbags, kettlebells) — all 15+ Oslo locations.
- Alternative: CrossFit boxes in Oslo have Hyrox-specific training and sled equipment.
- Beginners: Sign up for Hyrox Open or Doubles — aim to finish, not win.
Related guides
The 8 Hyrox stations
| Station | Distance/reps | Tips |
|---|---|---|
| Ski Erg | 1 000 m | Double pull – not single arm |
| Sled Push | Approx. 50 m | Low position, short steps |
| Sled Pull | Approx. 50 m | Backwards with rope – maintain pace |
| Burpee Broad Jump | Approx. 80 m | Most time-consuming – practise |
| Rowing | 1 000 m | Calm stroke, maintain technique |
| Farmers Carry | Approx. 200 m | Shoulders back, walk fast |
| Sandbag Lunges | 100 m | Knee near floor, controlled |
| Wall Balls | 75–100 reps | Pace matters more than weight |
Best gyms for Hyrox training in Oslo — compared
Not all gyms have Hyrox equipment. Here is what the major chains actually offer.
| Gym | Price/mo | Ski erg + sled | Hyrox classes | Verdict |
|---|---|---|---|---|
| Æra Training (official HYROX partner) | ~800–900 NOK | ✓ Full Hyrox equipment incl. sled | ✓ Dedicated HYROX classes | Only official HYROX partner gym in Oslo city centre (Tollbugata 4). Specialist programming and community. First choice for serious competition prep. |
| SATS Standard Oslo | 699 NOK | ✓ Most locations | Select locations | Best all-round choice — ski erg and rowing standard. Sauna recovery is a bonus. |
| CrossFit boxes | 700–900 NOK | ✓ Full Hyrox equipment incl. sled | ✓ Hyrox-specific WODs | Solid for dedicated Hyrox prep and sled push/pull. Purpose-built programming. |
| Evo Fitness | 399–449 NOK | Varies — check your location | ✗ No classes | Budget option. Verify your location has ski erg. Equipment-only — no group classes. |
| Fitness24Seven | 329 NOK | ✗ Very limited | ✗ | Not suitable for Hyrox prep. Lacks station equipment. |
20-week training plan for Hyrox Oslo (Sep 2026)
Registration is open now. You have ~24 weeks until race day Sep 25. Here is the build:
| Week | Focus | Weekly volume | Key session |
|---|---|---|---|
| 1–4 | Base phase | 3 × 30–40 min | Run 5 km + ski erg 2 × 500 m. Goal: get familiar with the equipment. |
| 5–8 | Build phase | 4 × 40–50 min | 1 km run → rowing 1,000 m → 1 km run. Train stations separately. |
| 9–12 | Specificity | 4–5 × 50–60 min | Half simulation: 4 km run + 4 stations in sequence. |
| 13–16 | Peak phase | 4 × 60 min | Full simulation: 8 km + all 8 stations. Use competition weights. |
| 17–19 | Maintenance | 3 × 45 min | Shorter, faster. Maintain fitness without fatiguing. |
| 20 | Taper (race week) | 2 × 30 min | Easy sessions only. Rest. Race day is Sep 25. |
Hyrox Oslo race day: what to expect at Nova Spektrum
Nova Spektrum is in Lillestrøm — 20 minutes from Oslo S by train. Here is what happens:
Arrive 60–90 minutes before your wave start. Registration, bag drop, and warm-up area are all available. Have your bib number and QR code ready.
Athletes are seeded into waves by predicted finish time. Enter your time honestly at registration — you start alongside people at your level.
8 km running and 8 stations alternate. A volunteer at each station counts your reps. Do not advance to the next station until your count is confirmed.
No heavy food 2 hours before your wave. Carbohydrates the night before. Water stations are available throughout the course.
Finisher medal, finisher shirt, and digital result. Results are published on hyrox.com within 24 hours.
Race day checklist
- ✓Running shoes (not spikes)
- ✓Compression tights or shorts
- ✓Bib number + QR code (download in advance)
- ✓Workout gloves (Farmers Carry and Sled Pull are tough on hands)
- ✓Water bottle and sports drink
- ✓Change of clothes for after the race
Getting to Nova Spektrum, Lillestrøm
Nova Spektrum is in Lillestrøm, not Oslo city centre. The train is the easiest option by far.
Line R11 (Lillestrøm express) from Oslo S (Oslo Central Station). Journey: ~20 min. Trains run every 10–15 min. From Lillestrøm station it is a 5–7 min walk to Nova Spektrum.
Local train direct to Lillestrøm — ~8 min. Not worth flying specifically for this, but convenient if you are arriving by plane.
Parking is available at Nova Spektrum (Messeveien 2). On race days capacity fills quickly — arrive early or take the train.
Nova Spektrum, Messeveien 2, 2004 Lillestrøm, Norway. Google Maps: search "Nova Spektrum Lillestrøm".
Equipment: what is provided vs what to bring
Hyrox provides all specialist equipment on race day. You do not need to bring a SkiErg, sled, or sandbags.
✓ Provided on race day
- — SkiErg (Concept2)
- — Sled (push and pull)
- — Rowing ergometer (Concept2)
- — Sandbags (Open weights)
- — Kettlebells (Farmers Carry)
- — Wall balls
- — Course markings and counters
→ Bring yourself
- — Running shoes (any type works)
- — Bib number + QR code (download first)
- — Workout gloves (recommended)
- — Water bottle (stations available)
- — Sports drink / energy gels
- — Change of clothes for after
- — Payment for bag drop if needed
Hyrox divisions: Which should I enter?
Hyrox has six divisions. Most beginners should start in Open or Doubles.
| Division | Typical finish | Weights (W / M) | Best for |
|---|---|---|---|
| Open | 60–120 min | 10 kg / 20 kg sandbag; 4 kg / 6 kg wall balls | Beginners and everyone. No time requirement. Perfect for first Hyrox. |
| Doubles | 60–100 min | Same as Open | Two people share the stations. Lower pressure — ideal entry point. |
| Mixed Doubles | 60–100 min | Same as Open | One male + one female share stations. Social and accessible. |
| Pro | 45–75 min | 15 kg / 25 kg sandbag; 6 kg / 9 kg wall balls | Recreational athletes with solid fitness base. Heavier weights than Open. |
| Elite | 35–55 min | 20 kg / 30 kg sandbag; 9 kg / 12 kg wall balls | Top-level athletes. Maximum weights and pace. |
Frequently asked questions about Hyrox in Oslo
What is Hyrox?
Hyrox is a fitness race that combines running with functional training stations. Each Hyrox race consists of: 8 x 1 km running alternated with 8 training stations. Stations include: Ski erg (1,000 m), Sled Push, Sled Pull, Burpee Broad Jumps, Rowing (1,000 m), Farmers Carry, Sandbag Lunges (100 m), Wall Balls (75–100 reps). Total distance: Approx. 8 km running + 8 training stations. Time: Most complete in 60–120 minutes. Participants: Over 500,000 globally. Hyrox races are held in Oslo and other Norwegian cities regularly.
Which gyms in Oslo train for Hyrox?
Hyrox-friendly gyms in Oslo: SATS: Most SATS locations have relevant equipment (ski erg, rowing, kettlebells, sandbags). Some SATS locations have dedicated Hyrox training classes. EVO: Equipment for functional training. Check if your location has ski erg and sled. CROSSFIT BOXES: Many CrossFit boxes have Hyrox-specific training and equipment. Search "CrossFit Oslo" for your nearest box. DEDICATED HYROX CENTRES: Some Oslo gyms market themselves specifically as Hyrox-ready. Check hyrox.com/training for authorised partner centres.
Hyrox in Oslo – when is the next race?
Hyrox Oslo 2026 is confirmed for September 25–27, 2026. Register at hyrox.com/events — Oslo races sell out quickly, especially weekend sessions. Races are typically held in large venues (Spektrum, Telenor Arena etc.). Tip: Enter "Hyrox Open" (all levels, no time requirement) or "Doubles" (two people share the stations) as your first race. Sign up for the Hyrox newsletter to be notified when registration opens.
Is Hyrox for beginners?
Yes – Hyrox is designed for all levels. Divisions: OPEN: For everyone. No time requirement. Perfect for your first Hyrox. PRO: For competitive recreational athletes. ELITE: Top level. DOUBLES: Teams of 2 – easier way to try Hyrox. MIXED DOUBLES: Mixed male and female teams. BEGINNER TIPS: Sign up for Hyrox Open. Aim to finish, not to win. Train the specific stations (ski erg, wall balls, sandbag lunges are hardest for beginners). Start with Doubles for less pressure.
Hyrox training plan – how do I train best?
Hyrox training principles: RUNNING: You run 8 km total – build a solid running base. Aim to complete 5–10 km without stopping. FUNCTIONAL STRENGTH: Train ski erg, rowing, sandbag carry, wall balls. Most gyms with equipment can help. SPECIFIC HYROX TRAINING: "Simulation sessions" where you combine running and stations back-to-back. FREQUENCY: 3–4 training sessions per week for 8–12 weeks gives a solid Hyrox foundation. WHERE: Use SATS or CrossFit Oslo for station training. Use running routes like Aker Brygge, Frognerparken or Ekeberg for running training.
Hyrox vs. CrossFit – what is the difference?
HYROX: One standardised competition – always the same 8 stations. Focus: Endurance + functional strength. Accessibility: Open to all fitness levels. Time-measurable – you know exactly what you are competing in. No Olympic weightlifting. CROSSFIT: Varying "WOD" – never the same programme. Focus: Intensity + broad athletic performance. Technical – includes heavy lifting, gymnastics, Olympic weightlifting. Builds raw strength and explosiveness. CHOOSE HYROX IF: You like running + functional fitness in a measurable competition. CHOOSE CROSSFIT IF: You want maximum strength and athletic versatility.
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