HYROX Race Simulation — Practice the Full Course
Race simulations are the most specific training you can do for HYROX. Combining running segments with HYROX station work trains exactly the physical and mental demands of race day. Use these workouts in the final 8 weeks of your race preparation.
Sample Workouts
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Coach-Written Guide
Hyrox Training Plan for Beginners — How to Prep for Your First Race
Every athlete I have ever coached for their first Hyrox race has said some version of the same thing afterwards: "I wish I had done more running." Not more wall balls. Not more rowing. Running. The sport looks like a gym workout but the race is a running race with gym obstacles in the middle. Get that right and everything else falls into place. Get it wrong and you will be surviving instead of racing. This 12-week plan is designed to fix that — and to get you across the finish line feeling like you prepared properly.
Read the full guide — 11 min readCommon Questions
How do I simulate a HYROX race at home?
Replace unavailable equipment: ski erg → burpees; sled push → plate push on smooth floor or heavy dumbbell farmers carry; sled pull → band rows; wall balls → goblet squats. The running segments remain the same at 1km each.
How often should I do race simulations?
No more than once every 2 weeks in the 8 weeks before your race, and no simulation within 2 weeks of race day. Simulations are highly taxing — treat them like competition days and plan appropriate recovery.
Should I do race simulations at race pace or easier?
Do one simulation at 80% (learning the pacing), one at 90% (race pace practice), and one at race effort about 3 weeks out. The goal is learning to manage effort across all 8 stations, not maximizing every training session.
What are the HYROX race station weights?
In the Open division (most common): Sled push — men 152kg / women 102kg; Farmer's carry — men 2×24kg / women 2×16kg; Sandbag lunges — men 20kg / women 10kg; Wall balls — men 9kg to 10ft / women 6kg to 9ft.
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