HYROX Simulation

HYROX Simulation

This event is designed to closely replicate the structure, pacing, and cumulative fatigue of a HYROX race. Athletes will move through a series of functional workout stations, each separated by a 550m run, creating a continuous test of endurance, strength, and mental toughness.

The simulation follows a run–work format, where each station challenges a different element of fitness—engine, grip, lower body strength, and total-body capacity—while maintaining race-style flow and minimal downtime.

Race Format:

550m Run
750m Ski Erg
550m Run
Sled Push (2 x 50 ft) @ 270 lbs / 180 lbs
550m Run
Sled Pull (2 x 50 ft) @ 270 lbs / 180 lbs
550m Run
Burpee Broad Jump (8 x 25 ft)
550m Run
750m Row
550m Run
Farmer’s Carry (20 x 25 ft) @ 2 x 53 lbs / 2 x 35 lbs
550m Run
Sandbag Lunges (10 x 25 ft) @ 44 lbs / 22 lbs
550m Run
75 Wall Balls @ 14 lbs / 10 lbs
Athletes should expect sustained elevated heart rate throughout, with transitions that demand quick composure and efficient movement under fatigue. This is not just a fitness test—it’s a race strategy challenge.

Divisions:

Male
Female
Male Doubles
Female Doubles
In doubles, partners may split work at each station as desired, but all runs must be completed together.

This simulation is ideal for athletes preparing for HYROX-style competition or anyone looking to test their full-spectrum fitness in a structured race environment.