HYROX · Simulation workouts

HYROX SIMULATION WORKOUTS

The best way to get ready for race day is to rehearse it. Here are four workouts, from a full race simulation to a short station EMOM, each with a timer that is already set up.

Full HYROX simulation

The complete race in your gym: eight 1 km runs with each station in race order and at race weight for your division. It is the most accurate test of your fitness and your pacing, and also the most tiring, so most athletes do only a few in a training block.

The workout
  • For time:
  • 1 km run + 1,000 m SkiErg
  • 1 km run + 50 m sled push
  • 1 km run + 50 m sled pull
  • 1 km run + 80 m burpee broad jumps
  • 1 km run + 1,000 m row
  • 1 km run + 200 m farmers carry
  • 1 km run + 100 m sandbag lunges
  • 1 km run + 100 wall balls

Weights: see weights by division. Write down the time after every run and every station.

Start the timer

Half HYROX simulation

Four runs and four stations. Recovery is much quicker than after a full simulation, so you can do it more often. Alternate between the two halves from one session to the next.

The workout
  • For time, half A:
  • 1 km run + 1,000 m SkiErg
  • 1 km run + 50 m sled push
  • 1 km run + 50 m sled pull
  • 1 km run + 80 m burpee broad jumps

Half B: the same with 1,000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls. Log which half you did, so you only compare A with A and B with B.

Start the timer

Compromised running intervals

Running with tired legs is the skill that decides most HYROX races. This workout trains exactly that: a hard station effort followed straight away by a run at your goal race pace.

The workout
  • 4 rounds, rest 2 min between:
  • Half a station of your choice
  • 1 km run at goal race pace

Half stations, for example: 500 m SkiErg, 25 m sled push, 40 m burpee broad jumps, 50 m sandbag lunges or 50 wall balls. Log the run time of every round and check that the last one is not much slower than the first.

Start the timer Find your race pace

Station EMOM

Short, repeatable station work with built-in rest. Good for technique under fatigue on days when a run-heavy session does not fit. Learn more about the format on the EMOM page.

The workout
  • EMOM for 24 minutes:
  • Minute 1: 15 wall balls
  • Minute 2: 200 m row
  • Minute 3: 8 burpee broad jumps
  • Minute 4: rest

Six rotations. Use race-weight wall balls. If a minute takes longer than about 45 seconds, scale the reps so you keep some rest.

Start the EMOM timer

No sled, no SkiErg? Alternatives

Not every gym has the full HYROX setup. Substitutions are fine for training, as long as you log what you did, so you never compare a substitution with the real station.

  • Sled push: a prowler or a sled on any surface you have, or pushing a non-motorised curved treadmill set to high resistance.
  • Sled pull: a rope pull with any heavy sled or a tyre. If you have neither, heavy rows train the same pulling muscles.
  • SkiErg: the same time on a rower or an air bike.
  • Sandbag lunges: a barbell or a weighted vest at a similar load.

The movement standards for the real stations are on the HYROX stations page.

What to log after a simulation

Write down every run split and every station time, your Roxzone or transition time, the weights and any substitutions. Then compare: is run 8 much slower than run 1? Which station took longer than planned? Those two answers tell you what to train next.

Feed your real station times into the HYROX pace calculator to see what finish time they add up to, and read the workout tracking guide for more on logging splits.

Every simulation, every split.

FreeWOD has HYROX built in as a workout format. Get it for iPhone or Android. No account, no ads, your data stays on your device.

HYROX is a trademark of its respective owner. FreeWOD is an independent app and is not affiliated with, endorsed by or sponsored by HYROX.