QUADRA: Bristol

What is QUADRA?

A brand new hybrid fitness race combining three unique runs with four challenging workout zones, testing strength, endurance, conditioning and mental resilience.

How does QUADRA work?

You start with a 2K Ruck Run, then complete zones 1 and 2: QUICKFIRE and UPLIFT. Following UPLIFT, you’re straight into a 2K Sandbag Run before tackling zones 3 and 4: ASCEND and DEFY. Once completed, there’s a final 2K Run to the finish.

Is QUADRA like HYROX?

Yes and no. QUADRA is a fitness race like HYROX in that it alternates between workout zones and runs. However, QUADRA is a unique hybrid fitness race, with a greater number of movements within each zone, as well as a completely different format and distance for the runs.

Is QUADRA like Superhuman Games?

QUADRA was developed from the DNA of the Superhuman Games. You can expect to see many similar movements to those performed at the Games, but QUADRA has been designed as a fresh, sharper fitness race inspired by the Games.

Is QUADRA suitable for beginners?

QUADRA has been designed to be accessible to those interested in fitness racing. All movements have been specifically selected to be non-technical and can be practiced in a standard gym. However, the weights and overall fitness demands are challenging, so you should have a good level of fitness and be comfortable with the movements involved before attempting the race.

How long does QUADRA take to complete?

From pre-event testing, we would expect finishing times to range from approximately 55 to 90 minutes for individuals, with pairs expected to finish somewhat faster depending on the ability and strategy of the team.

What equipment is used in QUADRA?

QUADRA uses a variety of functional fitness equipment, including various types of sandbags and heavy jump ropes. With this in mind, most of the equipment can be found, or closely replicated, in a standard gym. Please see the race infographic at the top of the page for more information.

What are the four zones?

QUICKFIRE, UPLIFT, ASCEND and DEFY. Each zone presents a different physical challenge. More information on each zone can be found in the zone section on this page.

How heavy are the weights?

Ruck Run: 8kg for women & 12kg for men Heavy Jump Rope: 1.5 kg Sandbag Over Shoulder: 35kg for women & 45kg for men Tombstone Bag: 40kg for women & 50kg for men Sandbag Run: 4kg for women & 6kg for men Sandbag for Ground 2 Overhead & Lunges: 18kg for women & 24kg for men.

Is QUADRA indoors or outdoors?

QUADRA events can take place at both indoor and outdoor venues. Our first event, at the Bristol Bears High Performance Centre on Saturday 21st November, will take place fully indoors.

Can I enter individually?

Yes. Individual athletes can complete the entire challenge themselves.

Can I enter as a pair?

Yes. We offer same-sex and mixed pairs categories. Pairs must complete all three runs together, while the movements within each zone can be split between teammates. Please note: Mixed pairs will complete the entire event using the men's prescribed weights, including the Ruck Run and Sandbag Run.

How does QUADRA accommodate non-binary participants?

QUADRA is open to everyone. For official rankings, participants are placed into categories based on their sex at birth. However, participants who wish to take part recreationally under their gender identity are welcome to do so, but will not be included in the official rankings. If this applies to you, please email us in advance of the event so we can discuss your requirements and understand how we can best accommodate your participation on the day. Similarly, if you have any questions, please do not hesitate to email us at events@superhumansports.com.

Are there different age groups in each category?

Yes. All categories are split into Open, Masters and Vets. For individuals, the age brackets are Open: 35 and under, Masters: 36-42, and Vets: 43+. For pairs, categories are based on combined age: Open: 70 and under, Masters: 71–84, and Vets: 85+.

How can pairs split the movements?

For all pairs, the 2K Ruck Run, 2K Sandbag Run and final 2K Run must be completed together, with each team member carrying their own ruck or sandbag where applicable. For the four workout zones, movements can be split between team members however you choose, as long as only one person is working at any given time. More details on acceptable transitions when swapping between team members will be provided in your race-day athlete pack. Please note: Mixed pairs will complete the entire event using the men's prescribed weights.

What happens if I can't complete a movement?

Don’t worry, you won’t be stuck there forever. If you are unable to complete the required work as prescribed, you can continue with the race, but your finishing time will not receive an official ranking on the leaderboard. Please note that this is different to receiving a no-rep. If a judge calls a no-rep, you can repeat the movement until you complete the prescribed reps correctly. In contrast, if you are unable to complete the required work and choose to move on, you can continue racing, but your finishing time will be unranked. During the race, if you wish to move on from a movement without completing it, please make the head judge of that zone aware. For pairs, if one team member is struggling to complete the required work, their partner can complete the remaining reps for them. However, if neither team member is able to complete the required movement, the same rule outlined above applies and the pair will continue racing unranked.

Are there age restrictions?

The minimum age for QUADRA events is 18.

What happens if I need to withdraw?

If you can no longer take part in a QUADRA event, you can transfer your entry to someone else or defer your entry to another QUADRA event for free, up to 7 days before the event. Unfortunately, we are unable to offer refunds for withdrawals. In order to do so, please email events@superhumansports.com.

Can I defer my entry to another QUADRA event?

Yes, you can defer your entry to another QUADRA event for free, once only. This can be done by emailing events@superhumansports.com. Please note: entries can only be deferred once. If you are then unable to take part in the event you defer to, this entry will be lost and you will need to purchase a new entry to take part in a future QUADRA event. The deadline for deferring your entry is 7 days before the event.