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HYROX

HYROX Simulation

Half the race at full effort: four runs and four stations, at race weight.

For The Reps · Updated

Athletes rotating through stations during a simulated race
Athletes rotating through stations during a simulated race. AI-generated image.
Level
Advanced
Type
HYROX session

The session

Next time, do the second half of the race instead: row, farmers carry, sandbag lunges and wall balls.

RoundWork
11 km run + 1,000 m SkiErg
21 km run + 50 m sled push
31 km run + 50 m sled pull
41 km run + 80 m burpee broad jumps

Pacing

Time every split. Comparing halves over a few weeks shows where you are gaining.

Where people go wrong

Resting between stations. The point is to practise going straight from one to the next.