Half Simulation
Four 1 km runs broken by four stations, at race weight.
Coach's note
Halfway benchmark. Race weight, race order, no rest you would not get on the day.
The session
- 1
1km Run
4 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.
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.
Train it in FinalSet
Start Half Simulation as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.
- Full Race SimulationAll eight runs and all eight stations in race order.