Race simulation HYROX workouts
Mock races and part-distance rehearsals that tell you what your race time actually is.
- 35–75 min
- beginner
- intermediate
- advanced
- Free
The 4 sessions
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.
Stations: SkiErg · Sled push · Rowing · Wall balls · Farmers carry
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.
Stations: SkiErg · Sled push · Rowing · Sandbag lunges · Wall balls
HYROX Race Simulation: Full Mock Race
A full eight-station mock race at 50% distance: every run is 500m instead of 1km, every station runs at race weight and full reps. It costs you one hard session but gives you a transition-by-transition read on where your race actually leaks time. Run it 6 to 8 weeks out, then again 3 weeks out on the same clock.
Stations: SkiErg · Sled push · Sled pull · Burpee broad jumps · Rowing · Farmers carry · Sandbag lunges · Wall balls
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.
Stations: SkiErg · Sled push · Rowing · Sandbag lunges · Wall balls · Farmers carry
About this category
A simulation is a test, not a training session. It exists to produce numbers: a split for every station, a time for every run, and an honest read on which of the two is costing you more. Everything else in your week is training; this is the measurement.
Simulations belong at the edges of a block, not in the middle of one. Run a full or half-distance simulation six to eight weeks out to set the plan, then repeat the same format three weeks out to check whether the plan worked. Anything more frequent and you are spending recovery you should be spending on adaptation.
Run them at race weight. A simulation at 75% load tells you how fast you are at 75% load, which is a number you will never need again. If the load is too heavy to complete, that is itself the finding, and the sled or the wall ball becomes the focus of the next block.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
Put these in a plan
A week built around your race date moves your time more than any one session.
Build a training planNeed something specific?
None of these fit today? The generator writes one for your time and your kit.
Open the generatorOther categories
The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
