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
- Half-distance simulation
SkiErg · sled · rower · sandbag · wall ball
Trains SkiErg, Sled push, Rowing, Sandbag lunges, Wall balls
The session · 3 blocks · 40 min of work
01
Warm-up
8 minShort warm-up because the first run doubles as one.
- Easy jog 1 set · 600m Build to half marathon effort by the end.
- World's greatest stretch + air squats 2 sets · 5 each side / 15 squats Open the hips before the lunges.
02
Main block: 4 rounds
27 minContinuous clock. Station reps are half race distance throughout.
- Run + SkiErg Round 1 · 1000m run + 500m ski Run at race pace, not faster. This round sets the tone.
- Run + sled push Round 2 · 1000m run + 12.5m push Race weight, half distance. Unbroken.
- Run + row Round 3 · 1000m run + 500m row Legs, hips, arms on the drive. Arms, hips, legs on the return.
- Run + sandbag lunges + wall balls Round 4 · 1000m run + 25m lunges + 50 wall balls Break wall balls 15/15/10/10 before you have to.
03
Cool-down
5 min- Walk and breathe 1 set · 3 min Nasal breathing only. Bring the heart rate down deliberately.
- Quad and calf stretch 1 set · 45s each side
Coaching notes
- Half distance, full weight. Cutting the load instead of the distance changes the skill you are practising.
- Time the transition, not just the station: the walk from the run lane to the rig is where 60 to 90 seconds disappears on race day.
- Repeat this every three weeks and compare total time. It is a far better progress marker than any single station PB.
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
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 app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
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
- 60 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate 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.
Bordeaux30 Sep – 4 Oct 2026 · this week 
Karlsruhe1–4 Oct 2026 · this week 
Toronto1–4 Oct 2026 · this week 
