Why Simulation Training Matters
HYROX is unique because it tests your ability to perform while fatigued. You can be strong on every individual station but fall apart when they're strung together with 1km runs between them.
Simulation workouts teach your body and mind what race day feels like. They reveal weaknesses, test pacing strategies, and build the specific endurance HYROX demands.
Full HYROX Simulation
A full simulation replicates the complete race experience. Run through all 8 runs and 8 stations in sequence.
The Workout
| Order | Exercise | Distance/Reps |
|---|---|---|
| 1 | Run 1 | 1000m |
| 2 | SkiErg | 1000m |
| 3 | Run 2 | 1000m |
| 4 | Sled Push | 50m |
| 5 | Run 3 | 1000m |
| 6 | Sled Pull | 50m |
| 7 | Run 4 | 1000m |
| 8 | Burpee Broad Jumps | 80 reps |
| 9 | Run 5 | 1000m |
| 10 | Row | 1000m |
| 11 | Run 6 | 1000m |
| 12 | Farmers Carry | 200m |
| 13 | Run 7 | 1000m |
| 14 | Sandbag Lunges | 100m |
| 15 | Run 8 | 1000m |
| 16 | Wall Balls | 100 reps |
Weights by Division
| Station | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Sled Push/Pull | 152kg | 102kg | 202kg | 152kg |
| Farmers Carry | 2x24kg | 2x16kg | 2x32kg | 2x24kg |
| Sandbag Lunges | 20kg | 10kg | 30kg | 20kg |
| Wall Balls | 9kg/3.0m | 6kg/2.7m | 9kg/3.0m | 6kg/2.7m |
Equipment Alternatives
Don't have access to all HYROX equipment? Use these substitutions:
| HYROX Station | Alternative 1 | Alternative 2 |
|---|---|---|
| SkiErg | Assault Bike 50 cals | 200 Double-Unders |
| Sled Push | Prowler Push 50m | Walking Lunges 50m (weighted) |
| Sled Pull | Seated Cable Rows 50 reps | Ring Rows 50 reps |
| Rower | Bike Erg 2000m | Assault Bike 75 cals |
| Farmers Carry | Dumbbell Carries | Trap Bar Carries |
| Sandbag | Weighted Vest Lunges | Barbell Lunges |
Partial Simulation Workouts
Full simulations are demanding. Use partial simulations for regular training:
Half HYROX (First Half)
- Run 1 → SkiErg → Run 2 → Sled Push → Run 3 → Sled Pull → Run 4 → Burpee Broad Jumps
- Time: 35-50 minutes
- Focus: Upper body stations, sled work
Half HYROX (Second Half)
- Run 5 → Row → Run 6 → Farmers Carry → Run 7 → Lunges → Run 8 → Wall Balls
- Time: 30-45 minutes
- Focus: Leg endurance, grip, finishing strong
HYROX Sandwich
- Run 1 → SkiErg → Run 2 → [Skip middle stations] → Run 7 → Lunges → Run 8 → Wall Balls
- Time: 25-35 minutes
- Focus: Start and finish strong, less overall volume
Station Couplets
Practice two adjacent stations with the run between them:
- Sled Block: Run → Sled Push → Run → Sled Pull → Run
- Leg Finisher: Run → Lunges → Run → Wall Balls
- Grip Challenge: Run → Sled Pull → Run → Farmers Carry → Run
Weekly Training Templates
8 Weeks Out - Building Phase
| Day | Focus | Workout Type |
|---|---|---|
| Monday | Strength | Legs & Core |
| Tuesday | Cardio | Run intervals or steady state |
| Wednesday | Stations | 3-4 station focus workout |
| Thursday | Strength | Upper body & Grip |
| Friday | Rest | Active recovery |
| Saturday | Simulation | Half HYROX or full simulation |
| Sunday | Rest | Complete rest |
4 Weeks Out - Sharpening Phase
| Day | Focus | Workout Type |
|---|---|---|
| Monday | Stations | Weakness-focused training |
| Tuesday | Running | 8km at race pace |
| Wednesday | Stations | Station couplets |
| Thursday | Recovery | Light movement, mobility |
| Friday | Rest | Rest |
| Saturday | Simulation | Full race simulation at 90% |
| Sunday | Rest | Complete rest |
Race Week - Taper
| Day | Focus | Workout Type |
|---|---|---|
| Monday | Light | Easy 30min, station touch-ups |
| Tuesday | Light | Short run, mobility |
| Wednesday | Rest | Complete rest |
| Thursday | Activation | 20min light movement |
| Friday | Rest | Travel, rest, prep |
| Saturday | Race Day | HYROX! |
| Sunday | Recovery | Rest and celebrate |
Pacing During Simulations
First Simulation (Exploratory)
- Go at 70-80% effort
- Focus on learning transitions
- Note where you struggle
- Don't chase a fast time
Middle Simulations (Building)
- Increase to 80-90% effort
- Test different pacing strategies
- Practice race nutrition
- Work on weaknesses identified
Final Simulation (Dress Rehearsal)
- 2-3 weeks before race
- Race pace effort (90-95%)
- Use race day nutrition plan
- Wear race day gear
- Simulate race morning routine
Tracking Your Progress
Record these metrics during simulations:
- Total time: Your overall benchmark
- Run splits: Each 1km time
- Station times: Time on each station
- Transition times: Time between run finish and station start
- Heart rate: If wearing a monitor
- RPE: Rate of Perceived Exertion at key points
Recovery After Simulations
Full simulations demand serious recovery:
- Day of: Light walking, stretching, protein-rich meal
- Day after: Active recovery only—easy walk, swim, or yoga
- 48-72 hours: Before resuming normal training intensity
- Hydration: Extra fluids for 24-48 hours post-simulation
- Sleep: Prioritize 8+ hours the following nights
Common Simulation Mistakes
| Mistake | Problem | Solution |
|---|---|---|
| Too many simulations | Overtraining, burnout | 2-4 total in 8-12 weeks |
| Going 100% every time | No learning, high injury risk | Vary intensity by purpose |
| Skipping runs | Doesn't simulate real fatigue | Include all 8km of running |
| Not tracking data | Can't identify improvement | Log everything |
| Simulation during taper | Arriving race day tired | Last simulation 2+ weeks out |
Simulation Day Checklist
- ☐ Equipment confirmed and ready
- ☐ Weights set to division standards
- ☐ Timer/tracking method ready
- ☐ Race nutrition prepared
- ☐ Hydration planned
- ☐ Recovery time scheduled after
- ☐ Warm-up complete
- ☐ Pacing targets set
Frequently Asked Questions
Frequently Asked Questions
Most athletes benefit from 2-4 full simulations in the 8-12 weeks before race day. More than that risks overtraining. Space them 2-3 weeks apart and use the time between for targeted training.
Yes! Modify stations with alternatives: assault bike for SkiErg, walking lunges for sled push, dumbbell rows for sled pull. The goal is simulating the fatigue and transitions, not perfectly replicating equipment.
Your first 1-2 simulations should be at 80-90% effort to learn pacing. Your final simulation (2-3 weeks before race) can be a true race-pace effort. Never go 100% in the final week before race day.
Both matter, but station-specific training should make up the majority of your program. Full simulations are periodic tests. Use the 80/20 rule: 80% targeted training, 20% simulation work.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.