If you want to know what ATHX is, you shouldn't just look at individual exercises. ATHX combines strength, endurance and functional training in one competition. The demands are not limited to a single discipline. Instead, you work your way through several areas and have to manage your energy well. This makes the competition interesting even for people who usually train strength and endurance separately. ATHX is also not only aimed at professionals. There are different categories, so beginners can also find a suitable entry point.
What is ATHX and how does the competition work?
What exactly is ATHX? The event lasts about two and a half hours and takes you through six zones. These include warm-up, strength, nutrition, endurance, recovery, and MetCon X. The three actual workouts are interspersed with longer preparation and recovery phases. So you don't just complete three exercises one after the other, but move through a defined sequence. The individual performances are evaluated according to the requirements of the respective workout. For pairs, certain tasks are divided together.
Six zones, one continuous sequence
The schedule is an important part of the competition. Between the efforts, there are fixed sections for warming up, drinking, and recovering. This helps you approach the next task prepared. The sequence is as follows:
1. Warm-up Zone: 30 minutes are available for mobilization and activation.
2. Strength Zone: The first workout lasts 20 minutes and tests your strength.
3. Nutrition Zone: This is followed by 10 minutes for drinking and replenishing energy.
4. Endurance Zone: The second workout takes 30 minutes and challenges your endurance.
5. Recovery Zone: Another 30 minutes are used to gather yourself for the last part.
6. MetCon-X Zone: The final part is an intensive functional load block.
The six areas each have a clear task. Managing your energy is particularly important. Those who give too much in the first workout will have a harder time later on.
Which workouts are part of the ATHX Games 2026?
The ATHX Games 2026 divide the competition into three major training areas. The strength part focuses on maximum or heavy single repetitions. The endurance part alternates between running and rowing. MetCon X combines several functional exercises into a longer load block. The exact requirements differ depending on the category. Therefore, before registering, you should check whether ATHX, ATHX Lite, or ATHX Pro suits your training level.
What exactly do you need to be able to do in 2026?
The workouts demand more than pure strength. You also need a good sense of pace, technique, and recovery. For the strength test, you have a total of 20 minutes. This is followed by 30 minutes of endurance and a MetCon X block with a time limit of 25 minutes. The results are calculated differently depending on the workout. Sometimes the weight moved counts, sometimes the distance covered, or the time taken.
The three tests at a glance
The following core tasks apply for 2026:
|
Area |
Duration |
Core Task |
Scoring |
| Strength | 20 Min. | Strict Press, Back Squat, Deadlift | Total Weight |
| Endurance | 30 Min. | Running and Rowing | Total Distance |
| MetCon X | 25 Min. | Ski-Erg, GTOH, Sandbag, Jumps, Lunges, Burpees | Time |
In the Strength workout, you have six minutes for a 1RM Strict Press, followed by a 3RM Back Squat, and finally a 5RM Deadlift. In the Endurance workout, you alternate between running and rowing according to the specified distances. MetCon X combines Ski Ergometer, single-arm Ground-to-Overhead movements, Sandbag Carries, Box Jump Overs, Walking Lunges, and Burpee Broad Jumps. The official requirements differ between individual and pair competitions, as well as between Lite, ATHX, and Pro categories.
The differences between the categories are also important for preparation. In the Lite class, individual weights, repetitions, or movement variations are adjusted. In Pro, the requirements increase significantly. Those who are specifically working towards a start should therefore not only train general fitness but also practice exactly with the standards that will apply later.
This applies particularly to exercises that must remain technically clean even when fatigued. Those who practice the movements early with appropriate weights can later better estimate what pace is realistic in the competition.
How is ATHX scored?
The scoring depends on the test you are currently completing. This makes a direct comparison of the three workouts unfamiliar at first. For Strength, the total weight you move in the given attempts counts. For Endurance, the total distance counts. MetCon X, on the other hand, is evaluated based on time. Therefore, you should not try to work according to the same principle in every zone. A controlled start can be more beneficial in the endurance part than too fast an initial pace.
Individual start or team competition?
In an individual start, you bear the entire load yourself. In a team competition, you can divide many repetitions and distribute the work strategically. This is particularly interesting for MetCon X, because the repetitions for many exercises can be divided between partners as desired. The Sandbag Carry is an exception. There, the distance for pairs is divided into 30 meters per person. For mixed pairs, there are also specific requirements for box height and dumbbells.
Is ATHX suitable for beginners?
ATHX is not only for very experienced athletes. The organizers offer the categories ATHX, ATHX Lite and ATHX Pro. Lite can be particularly interesting for people who want to get a taste of competition for the first time. Nevertheless, the decision should not depend solely on the name. If you have no experience with heavy basic exercises, running-rowing changes or longer functional loads, you should train specifically beforehand. The official movement standards are an important guide for this.
Which category suits you?
When choosing, the most important thing is whether you can perform the required movements safely. Beginners should not try to meet the Pro requirements just for the higher classification.
- ATHX Lite: Weights and repetitions are reduced. Simplified variations also apply to some movements.
- ATHX: The normal ATHX requirements apply here. Strength, endurance and technique must match.
- ATHX Pro: The requirements are higher. This category is aimed at very well-trained athletes.
For pairs, there are male, female and mixed teams. So you can also compete with a training partner. For pairs, the planned repetitions are usually freely divided, while individual tasks have fixed change rules.
Where does ATHX take place in Germany?
In 2026, there were two German events. ATHX in Munich took place on February 7th at Messe München. The ATHX Games in Berlin followed on May 16th at the Arena Halle Berlin. Both dates have now passed. If you are looking for a German date in August 2026, you will not find any further German events for 2026 on the official calendar.
However, new German dates have already been set for 2027. ATHX Stuttgart is scheduled for April 17th, 2027 at Messe Stuttgart. ATHX Hamburg will follow on August 28th, 2027 at Hamburg Messe. Dates are subject to change. Therefore, it is worth checking the official event calendar before booking.
How should you prepare for ATHX?
Good preparation doesn't mean training as hard as possible every day. A mixture of strength, endurance and functional movements is more sensible. Regularly train the exercises from the competition under controlled conditions. This also includes the transitions between different stresses. Above all, the change from strength to endurance feels different from a normal individual training session. Sleep, adequate hydration and appropriate nutrition are also part of the preparation.
Space-saving solutions can be useful for home training. If, for example, a large gym is not available, many basics can be trained with Speediance's smart home fitness equipment. They don't replace every competition movement, but they can help build strength and conditioning.
Frequently Asked Questions
How long does an ATHX competition last?
The entire process is designed for approximately two and a half hours. This includes warm-up, three workouts, and scheduled phases for replenishing energy and recovery.
Do I have to be particularly strong for ATHX?
You need a solid foundation in strength and endurance. However, you don't automatically have to train at a Pro level to participate. The Lite category offers a lower entry point.
Can I compete as a pair in ATHX?
Yes. The events offer individual and pair competitions. For pairs, male, female and mixed teams are possible.
Where can I read about the workouts for 2026?
The complete requirements are listed on the official ATHX website. It includes exercises, time limits, distances, and weights for the different categories.
What is ATHX really, in the end?
What is ATHX, if you had to sum it up in one sentence? It's a hybrid fitness competition where not just one single strength counts. You have to move heavy weights, demonstrate endurance, and work cleanly even when fatigued. This exact mix is what makes it so appealing. The 2026 workouts demonstrate this particularly clearly. If you want to participate, you should choose the category that matches your performance level and master the movements safely beforehand. For German participants, Munich and Berlin were important stops in 2026. The next German dates are planned for 2027 in Stuttgart and Hamburg.
