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HYROX Race Simulation: Full Mock Race, a race simulation HYROX workout

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.

  • 60 min
  • intermediate
  • Full gym
  • Full simulation

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

Trains SkiErg, Sled push, Sled pull, Burpee broad jumps, Rowing, Farmers carry, Sandbag lunges, Wall balls

The session · 3 blocks · 60 min of work

01

Warm-up

10 min

Treat this as part of the test. Cold sleds and cold shoulders skew every split you are about to record.

  • Easy jog 1 set · 800m Nose-breathing pace. You should be able to talk the whole way.
  • Leg swings, hip openers, thoracic rotations 1 set · 8 each side Full range, no bouncing.
  • Empty sled push + 10 unweighted wall balls 2 sets · 10m push / 10 balls · rest 60s Prime the pattern at zero load before the clock starts.
02

The simulation

42 min

Start a single running clock and do not stop it. Record the split at the end of each station.

  • Run 1 set · 500m Go out 10 to 15s/km slower than you think. Run 1 is where most races are lost.
  • SkiErg 1 set · 500m Hold the split you can repeat, not the split you can hit once.
  • Run + sled push 1 set · 500m + 25m Race weight. Short choppy steps, hips low, arms locked.
  • Run + sled pull 1 set · 500m + 25m Sit back into the rope. Hand over hand, do not stand up and yank.
  • Run + burpee broad jumps 1 set · 500m + 40m Chest to floor, jump forward, stand once. Steady turnover beats sprinting the first 10m.
  • Run + row 1 set · 500m + 500m Drop the damper to 5 or 6 and drive with legs. This is the one station you can recover on.
  • Run + farmers carry 1 set · 500m + 100m One unbroken carry if grip allows. Chest tall, shoulders packed.
  • Run + sandbag lunges 1 set · 500m + 50m Back knee kisses the floor every rep. Short stride, high bag.
  • Run + wall balls 1 set · 500m + 50 reps Break into 15/15/10/10 from the start rather than failing at rep 28.
03

Cool-down

8 min

Write your splits down before you shower. You will not remember them accurately in an hour.

  • Walk 1 set · 5 min Keep moving until your heart rate is under 110.
  • Couch stretch, hamstring floss, lat stretch 1 set · 60s each side Quads and lats take the brunt of sled and ski work.

Coaching notes

  • Log every split on paper, not in your head. The gap between your slowest and fastest run is the single most useful number this session produces.
  • Race weight or nothing. A simulation at 75% load tells you how fast you are at 75% load, which is a number you will never need.
  • If one station blows out past its benchmark by more than 45 seconds, that station owns your next four weeks of training.
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

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
 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

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.

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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