Mini Hyrox (4 + 4)
Half-distance Hyrox simulation — 4 km running plus 4 stations. The standard mid-cycle benchmark workout.
Mid-cycle race fitness, transition efficiency, and pacing without the full fatigue cost of a complete sim.
Athletes 6-10 weeks from race day, or anyone wanting a regular Hyrox-format benchmark without 90 minutes of recovery cost.
The workout
- Run 1: 1 km running
- Station 1: 500 m Ski Erg
- Run 2: 1 km running
- Station 2: Sled Push 2 × 12.5 m at race weight
- Run 3: 1 km running
- Station 3: 500 m Rowing
- Run 4: 1 km running
- Station 4: 50 Wall Balls
Scoring
Total elapsed time. Compare across cycles to track fitness gains.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Elite | Sub-32 | Sub-38 |
| Competitive | 32-40 | 38-48 |
| Good | 40-48 | 48-55 |
| Beginner | 48+ | 55+ |
Program notes
- Use this every 2-3 weeks during a Hyrox prep block.
- Recovery cost is 2-3 days vs 5-7 for full sim.
- Track time per station and per run — identify limiters.
Frequently asked questions
Is mini Hyrox a good benchmark workout?
Yes — mini Hyrox is the gold-standard mid-cycle benchmark. It tests every Hyrox skill in a compressed format with manageable recovery cost. Use it every 2-3 weeks to track fitness.
How does mini Hyrox compare to full Hyrox?
Mini Hyrox time is roughly half your full Hyrox time, plus 2-4 minutes (the second half is harder due to fatigue). A 40-minute mini Hyrox typically maps to an 84-90 minute full Hyrox.
Related Hyrox workouts
- Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
- 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.