Train Smarter. Race Stronger.
Your all-in-one platform for SPARTAN & OCR training, tips, workouts, and nutrition guides.
Join the global SPARTAN & OCR Community created by Richard Hynek.
Spartan Training Plans Tailored to Your Goals
Whether you’re just starting or aiming for an elite finish, our training programs adapt to your performance, schedule, and race goals.
Daily Programming
Daily Spartan Training (Monthly payment, updated every day)
Fresh workouts every day suitable for all levels. Stay consistent, stay challenged.
4–12 Week Training Plans
(one time payment, focused on specific goal)
Structured training blocks with a clear goal. Perfect if you’re working toward a specific event. Beginner, Intermediate & Elite versions
PERSONAL COACHING
Obstacles TIPS
A Frame Cargo
- Spartan Obstacle
Ape Hanger
- Spartan Obstacle
Armer
- Spartan Obstacle
Atlas Carry
- Spartan Obstacle
Balance Beam
- Spartan Obstacle
Barbed Wire Crawl
- Spartan Obstacle
Beater
- Spartan Obstacle
Bender
- Spartan Obstacle
Blog & News
Weekly articles on training strategies, nutrition hacks, race-day prep, and exclusive athlete interviews.
All you need to know about Spartan
What is Spartan Race?
The Sport of Obstacle Course Racing
Spartan Race is the world’s leading obstacle course race, challenging athletes to test their endurance, strength, and mental grit across rugged terrain and tough obstacles. Every race combines running with functional challenges like rope climbs, carries, and walls.
Race Formats:
● Sprint – 5K with 20 obstacles (fast and beginner-friendly)
● Super – 10K with 25 obstacles (the next level up)
● Beast – 21K with 30+ obstacles (true endurance test)
● Ultra – 50K with 60+ obstacles (for elite endurance athletes)
Categories:
● Open – For fun and personal challenge
● Age Group – Competitive by age bracket
● Elite – The best of the best, racing for podiums
Spartan races push your limits — mentally and physically — on the trail, in the mud, and over the obstacles.
How to Prepare for SPARTAN
✅ Build obstacle endurance – Run strong and conquer challenges
✅ Master technique – Efficient rope climbs, carries, and wall skills
✅ Train terrain – Hills, trails, and uneven ground prep
✅ Train running – Improve speed, stamina, and uphill power
✅ Fuel like a racer – Nutrition & recovery to perform at your best
We offer custom Spartan training plans, obstacle technique guides, and a supportive community to help you race harder and smarter.
Where Are the Races?
Spartan races happen year-round worldwide — from UK to the UAE, the USA to ASIA.
🎟️ Browse the upcoming race calendar on the official Spartab website, find your event, and start preparing today.
Meet the Coach Behind Your Training
From beginners to elites. I’ve coached 250+ athletes in Spartan, Running, HYROX, and hybrid sports.
I launched in 2020 with Excel. Now, everything is delivered through a powerful mobile app.
The majority of my athletes reach their goals. Faster finishes, stronger stations, and new personal bests.
Richard Hynek
- 2× Spartan Trifecta World Champion
- 3× 2nd place at Spartan World Championship
- 107 Spartan races / 77 Elite podiums
- Winner of the hardest Spartan Race in history
- HYROX race (PRO category) – 55:37
I’m Richard Hynek, a two-time Spartan Trifecta World Champion with over a decade of experience competing at the highest level of endurance sports. Over 107 races, I’ve earned 77 podium finishes, including three 2nd-place spots at the Spartan World Championship and multiple European titles.
Spartan racing has been my true passion and proving ground — pushing my limits through some of the toughest courses and obstacles worldwide. My career highlights include winning the toughest Spartan Race in history and consistently ranking among the top athletes globally.
While I recently stepped into HYROX competition with a strong debut, my primary focus and greatest successes remain rooted in Spartan racing, where I bring unmatched experience, dedication, and results to every athlete I coach.
FAQ about Spartan
What is Spartan?
How is a Spartan race structured?
A Spartan Race includes:
Trail running
+
Functional obstacles
This combination is repeated throughout the course. Obstacles include rope climbs, barbed wire crawls, sandbag carries, monkey bars, spear throws, and more — all designed to challenge your strength, endurance, and mental grit. Distances range from 5K to 50K with 20 to 60+ obstacles, depending on the race type.
Who can participate in Spartan?
Spartan is for everyone – from first-time racers to elite competitors. Choose your challenge with these divisions:
Open – For fun, personal growth, and team spirit
Age Group – Competitive racing against others in your age bracket
Elite – For top athletes chasing podiums and prize money
Team – Race together, support each other, and conquer obstacles as a group
How do I train for Spartan?
Training for Spartan should combine:
🏃♂️ Running – Focus on trail running, hill sprints, and long runs
💪 Obstacle-specific strength – Carries, climbs, grip work, and core
🏞️ Terrain conditioning – Prepare for mud, hills, and uneven ground
🧠 Mental toughness – Learn to push through fatigue and discomfort
Explore our Spartan training plans, obstacle technique guides, and running workouts to get race-ready.
What are the Spartan workout obstacles?
Some of the most iconic Spartan Race obstacles you’ll face include:
🧗♂️ Rope Climb – Requires grip strength and leg technique to ring the bell
🏋️♀️ Sandbag Carry – Carry a heavy sandbag over steep or technical terrain
🎯 Spear Throw – A precision challenge that tests your focus and calm under fatigue
🏗️ Hercules Hoist – Pull a weighted pulley to the top using raw strength and rhythm
🧱 Wall Climbs – Scale 6ft, 8ft, or even higher walls using explosive power
🧎♂️ Barbed Wire Crawl – Crawl low under sharp wire, often through mud
🪜 Monkey Bars & Multi-Rig – Grip-based challenges that test upper body and coordination
Each course is different — terrain, obstacle order, and difficulty can vary based on race type (Sprint, Super, Beast, Ultra). That’s what makes Spartan so unique and tough: you’re never fully prepared unless you train for everything.
What equipment do I need for Spartan training?
You’ll need for Spartan training:
✅ Trail or running shoes – Grip matters on mud, rocks, and hills
✅ Pull-up bar – For grip strength practice
✅ Sandbag – Great for carries, lunges, and full-body strength work
✅ Basic fitness access
Most exercises can be modified for home or gym environments. Check out our training tips for obstacle-specific alternatives and progressions.
How long does it take to finish a Sparan race?
What should I eat before a Spartan race?
Eat a balanced meal 2–3 hours before the race, including:
Complex carbs (oats, rice, bananas)
Lean protein (eggs, chicken, yogurt)
Hydrate well
Avoid heavy or unfamiliar foods.
How do I improve my Spartan time?
To get faster in Spartan races:
Improve running efficiency and build speed on varied terrain
Practice smooth transitions between obstacles and running sections
Incorporate race simulations to build endurance and pacing
Practice technique on key obstacles like rope climbs, carries, and walls
Check out our training tips and performance guides to take your race to the next level.
Is HYROX harder than a Spartan Race?
HYROX and Spartan Races are very different. HYROX is indoor, time-based, and predictable in structure. Spartan Races are outdoors with unpredictable terrain, obstacles, and weather. HYROX is more about endurance and functional strength; Spartan is more about grip, agility, and trail running.
How do I sign up for a Spartan race?
Go to the official Spartan website and find a race near you.
Where can I find a Spartan race calendar?
You can find all upcoming Spartan events on the official Spartan Race Calendar.