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75-Minute HYROX Race Prep Session, a race simulation HYROX workout

75-Minute HYROX Race Prep Session

Longer than a mock race and deliberately harder than one: full-distance 1km runs between four stations, with the compromised-running effect stretched over 75 minutes. This is a volume session, not a time trial, and it belongs in the build phase rather than race week.

  • 75 min
  • advanced
  • Full gym
  • Extended simulation

SkiErg · sled · rower · sandbag · wall ball · farmers carry handles

Trains SkiErg, Sled push, Rowing, Sandbag lunges, Wall balls, Farmers carry

The session · 3 blocks · 75 min of work

01

Warm-up

12 min

You are about to run over 4km under fatigue. Warm up like a runner, not like a lifter.

  • Easy jog 1 set · 1000m Conversational. Build the last 200m to race pace.
  • Running drills: A-skips, high knees, heel flicks 2 sets · 20m each · rest walk back Cadence work. Aim for 175 to 185 steps per minute.
  • Sled push, half race weight 2 sets · 15m · rest 60s Wakes up the posterior chain before the first heavy push.
02

Main block: 4 rounds

55 min

One continuous clock. Each round is a 1km run then one station, no rest between run and station.

  • Run + SkiErg Round 1 · 1000m run + 1000m ski · rest 90s after station Target your race 1km pace plus 10s. The ski should sit 3 to 5s/500m off your open PB.
  • Run + sled push Round 2 · 1000m run + 50m push · rest 90s after station Double race distance on the sled. Break into 4 x 12.5m if the floor is slow.
  • Run + row Round 3 · 1000m run + 1000m row · rest 90s after station Negative split the row: second 500m faster than the first.
  • Run + sandbag lunges + wall balls Round 4 · 1000m run + 50m lunges + 75 wall balls The finisher. 75 reps, not 100, because the lunges precede them.
03

Cool-down

8 min

A 75-minute session needs a real cool-down or tomorrow is wasted.

  • Row, damper 3 1 set · 5 min easy Flushes the legs without loading them.
  • Hip flexor and adductor stretch 1 set · 90s each side Lunges and sled push both shorten the hip flexors.

Coaching notes

  • Do not run this inside 14 days of a race. The recovery cost is three to four days for most intermediate athletes.
  • If your round-4 run is more than 45 seconds slower than round 1, your aerobic base is the limiter, not your station strength.
  • Fuel it: 30 to 60g of carbohydrate during the session. It is long enough that bonking changes the data you collect.
scale the load before you scale the rest
The RoxHype app

This session, in a week that fits your race.

The app schedules it, times it, and moves the rest of the week when life gets in the way.

  • Built from your race date and level
  • Rebuilt every week from what you did
  • Every station, every run, timed in the app
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RoxHype workout player guiding a sled push, with the next exercise lined up

Where this fits

Race simulation Mock races and part-distance rehearsals that tell you what your race time actually is. SkiErg times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
Hybrid sessions completed in the app20,990
Hybrid workouts saved in the app1,611
Share of all 76,593 completed sessions27.4%
Average effort logged, all sessions6.8 / 10

These figures cover every hybrid session logged in the RoxHype app, not just this one.

Two more like this

Half HYROX Simulation Workout Four stations, four 1km runs, half the reps: the honest midweek version of a race simulation that does not cost you the rest of the week. It rehearses the transition and the pacing decision without the 60-minute recovery debt.
  • 40 min
  • intermediate
  • Full gym
 Beginner HYROX Simulation Workout Your first taste of the format: five stations, 400m runs, and loads set at roughly 60% of race weight. The point is to learn what a transition feels like when your heart rate is already at 170, not to produce a time worth comparing to anyone.
  • 35 min
  • beginner
  • Full gym

Questions people ask

How do I scale this?
Sets, reps and rest are written for a advanced athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.

Which HYROX are you doing?

Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.

HYROX Dublin Dublin11–15 Nov 2026 · this week HYROX Düsseldorf Düsseldorf11–15 Nov 2026 · this week HYROX Barcelona Barcelona11–15 Nov 2026 · this week
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Where next

All workouts All workoutsTen categories, every session with a timer Free 8-week training plan Free 8-week training planEvery session, three levels How ready are you? How ready are you?Pick your race and see where your minutes go
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