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HYROX full race simulation

The whole race format in one session: eight 1 km runs, each followed by its station in race order, done for time.

Level
Advanced
Duration
100 min
Equipment
SkiErg, Sled, Rowing machine, Kettlebell, Sandbag, Medicine ball
Access
PremiumWorkout
Open with Premium

Who it’s for: Experienced exercisers a few weeks out from a HYROX race who want a full dress rehearsal.

A full HYROX rehearsal: eight 1 km runs, each straight into its station, in the order you will meet them on race day. Done for time, it tells you where your race will be won or lost — which stations slow you down, and how much your running fades as the race goes on.

Use the loads for your division where you can, and note your split for every run and every station. Treat it like a race: a proper warm-up, steady pacing on the early runs, and a full recovery afterwards. It is not a session to repeat every week; once in the build-up to a race, with an easier week after it, is plenty.

What the session involves

  • A 10-minute warm-up
  • Eight 1 km runs, each followed by its station in race order
  • All eight stations: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls
  • A 10-minute cool-down

What’s inside

  • Warm-up: 10 minutes easy, with a few short pick-ups
  • Eight rounds of a 1 km run and a station, in race order, for time
  • Every station at its race distance or rep count, with notes on loads and substitutes
  • Cool-down: 10 minutes easy, then stretch

The full session is part of Premium.

See plans

Before you start

  • This is a hard, long session. Build up to it with shorter run and station workouts first.
  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

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