Full Hyrox Simulation
The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
Race-day pacing, station-running transitions, full-distance fatigue management, and accurate finish-time prediction.
Athletes 4-6 weeks out from a goal Hyrox race who need a final fitness check and race-pace calibration.
The workout
- Run 1: 1 km running
- Station 1: 1,000 m Ski Erg
- Run 2: 1 km running
- Station 2: Sled Push 4 × 12.5 m at race weight (152 kg / 102 kg)
- Run 3: 1 km running
- Station 3: Sled Pull 4 × 12.5 m at race weight (103 kg / 78 kg)
- Run 4: 1 km running
- Station 4: Burpee Broad Jumps 80 m
- Run 5: 1 km running
- Station 5: 1,000 m Rowing
- Run 6: 1 km running
- Station 6: Farmers Carry 200 m at race weight (2 × 24 kg / 2 × 16 kg)
- Run 7: 1 km running
- Station 7: Sandbag Lunges 100 m at race weight (20 kg / 10 kg)
- Run 8: 1 km running
- Station 8: 100 Wall Balls (6 kg / 4 kg, 10 ft / 9 ft target)
Scoring
Total elapsed time from start of run 1 to completion of station 8.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Elite | Sub-65 | Sub-78 |
| Competitive | 65-80 | 78-95 |
| Good | 80-95 | 95-110 |
| Beginner | 95+ | 110+ |
Program notes
- Do this 4-6 weeks before your goal race, not closer — recovery from a full sim takes 5-7 days for most athletes.
- Use the simulation to validate your pacing strategy. Don't sprint run 1.
- Time each station independently to identify bottlenecks.
- Most athletes finish a sim 3-8 minutes slower than race day (no adrenaline, no crowd).
Frequently asked questions
How often should I do a full Hyrox simulation?
Once per training cycle — typically 4-6 weeks before the goal race. Doing it more often risks accumulated fatigue and is generally diminishing returns vs targeted training.
Can I do a Hyrox sim alone?
Yes — most gyms with the equipment allow it. You'll need access to a sled, ski erg, rower, sandbag, wall ball target, and at least 200 m of running space (or treadmill substitute).
What's a good first-sim time?
Sub-100 (men) or sub-110 (women) is a strong first attempt for someone with 8-12 weeks of Hyrox-specific prep.
Related Hyrox workouts
- Mini Hyrox (4 + 4) — Half-distance Hyrox simulation — 4 km running plus 4 stations. The standard mid-cycle benchmark workout.
- Hyrox 1k Repeats — 8 × 1 km running with short rest — the gold-standard Hyrox running workout.
- Compromised Running Test (1k Run + Station + 1k Run) — 1 km run, then 100 wall balls (or chosen station), then immediately another 1 km run. Tests recovery from station fatigue.
Use the calculator to track progress
Run your improving 5K times and station benchmarks through our Hyrox time calculator to see how each fitness gain translates to your projected race finish.