Full Race Simulation

All eight runs and all eight stations in race order.

HYROX

≈ 70 min

9 exercises

Coach's note

Do this two or three times in the last four weeks, not more. It costs a real recovery.

1
1km Run
8 sets · 1000 m · 5 min · 11.6–12.4 km/h · 4:51–5:09 /km
Race-pace 1km repeat, the bread and butter of HYROX.
2
SkiErg
1000 m · 5 min
1000m SkiErg. Strong hinge, full lockout, drive from the hips.
3
Sled Push
1 set · 50 m
50m sled push. Low body angle, short choppy steps, no stopping.
4
Sled Pull
1 set · 50 m
50m sled pull. Hip hinge, big arm pulls, walk back fast.
5
Burpee Broad Jump
1 set · 80 m
80m burpee broad jumps. Control breathing, consistent jump distance.
6
Rowing
1000 m · 4 min
1000m row. Legs-back-arms, target a repeatable split.
7
Farmers Carry
1 set · 200 m
200m farmers carry. Tall posture, minimise drops.
8
Sandbag Lunges
1 set · 100 m
100m sandbag lunges. Knee kisses the floor every rep.
9
Wall Balls
1 x 100
75/100 wall balls. Break into planned sets before you have to.

Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.

Start Full Race Simulation as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.