The HYROX workout
Every HYROX race is the same workout: eight runs of 1 km, each followed by one station, in a fixed order. The stations are SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m), wall balls (100 reps). That is 8 km of running and 2,480 m of station work plus 100 wall balls.
A workout that copies that format is often called a HYROX simulation. This page builds five versions of it:
| Workout | Runs | Running | Stations | Station work |
|---|---|---|---|---|
| Full simulation | 8 | 8 km (4.97 mi) | 8 | 2,480 m + 100 reps |
| Half simulation | 8 | 4 km (2.49 mi) | 8 | 1,240 m + 50 reps |
| First half | 4 | 4 km (2.49 mi) | 4 | 1,180 m + 0 reps |
| Second half | 4 | 4 km (2.49 mi) | 4 | 1,300 m + 100 reps |
| Stations only | 0 | None | 8 | 2,480 m + 100 reps |
The half simulation halves every distance and rep count and keeps the race weights: runs of 500 m, then SkiErg 500 m, sled push 25 m (2 × 12.5 m), sled pull 25 m (2 × 12.5 m), burpee broad jumps 40 m, rowing 500 m, farmers carry 100 m, sandbag lunges 50 m, wall balls 50 reps. The first and second halves keep the full distances but stop or start at the fifth run.
How it works
Pick a workout, your division and your category. The table lists the session in race order, a run and then the station after it, with the load for each station in kilograms or pounds. The loads are the rulebook weights for that division; the HYROX weights page has every division side by side.
Enter the pace you plan to run and the calculator times the running. It does not guess station times. To turn your own station times into a finish time and splits, use the HYROX pace calculator.
Sled distances are listed with the laps that make them up: in the race the sled lane is 12.5 m long, so a half simulation is 2 lengths instead of 4.
The formula
running time = number of runs × run distance × pace
half simulation: every run, distance and rep count × 0.5, same weightsWorked example
A full simulation for Open Men at 5:30 per km.
- Eight runs of 1 km: 8 km at 5:30 per km is 44:00 of running.
- The sled push is 335 lb (152 kg) and the wall ball 13 lb (6 kg), the Open Men weights.
- A half simulation at the same pace has 22:00 of running.
Questions
What is a HYROX simulation?
A workout that copies the race: runs and stations in race order, at race weights. A full simulation is the whole race, eight runs and eight stations. Shorter versions cut it in half, either by halving every distance or by doing only the first or second half of the race.
Why does the calculator not time the stations?
Station times depend on strength, technique and the equipment as much as on fitness, so a guess would be misleading. Time yourself, then put your times into the HYROX pace calculator for a finish time.
Is the station order always the same?
Yes. The rulebook fixes the order: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m), wall balls (100 reps). In a race, a station done out of order adds 3 minutes the first time and is a disqualification after that.
Which weights does a Doubles or Relay team use?
The same three sets of weights as Open and Pro. The HYROX weights page lists every Doubles and Relay division with its loads.
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