Hyrox Simulation
Workout Generator
A full Hyrox simulation takes an intermediate athlete about 82 minutes. With 60 minutes and a full gym, the generator gives you the mini simulation: all 8 at half distance (about 44 minutes). Tick your equipment, set your minutes and the workout appears below, with substitutes for anything you are missing.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
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Training Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolWeekly Training
Running km and station volume for each week and phase, by level and race date.
Open toolWeights by Division
Sled, farmers carry, lunge and wall ball weights for every division.
Open toolPacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolThe Rox Report
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Full vs half simulation
A full simulation is the whole race at race weights. A half simulation is cheaper to recover from and can be done more often. The times below are modelled from median Open Men splits in 224,008 recorded results, adjusted for level with the 25th and 75th percentile finish times.
| Format | Beginner | Intermediate | Advanced | Open Women, intermediate |
|---|---|---|---|---|
| Full simulationAll 8 runs and 8 stations at race distance. | 1:33:11 | 1:22:09 | 1:13:23 | 1:29:55 |
| Long simulation: all 8 at 75% distanceEvery run and station, each at 75% of race distance. | 1:11:48 | 1:03:18 | 56:32 | 1:09:15 |
| Half simulation: stations 1 to 4Runs 1 to 4 with SkiErg, sled push, sled pull and burpee broad jumps. | 46:01 | 40:34 | 36:14 | 45:29 |
| Half simulation: stations 5 to 8Runs 5 to 8 with row, farmers carry, lunges and wall balls. | 47:10 | 41:35 | 37:09 | 44:26 |
| Mini simulation: all 8 at half distanceEvery run and station, each at 50% of race distance. | 50:25 | 44:27 | 39:42 | 48:35 |
| Short simulation: 3 key stations at half distanceThree runs with SkiErg, sled push and wall balls, each at 50% of race distance. | 19:10 | 16:54 | 15:06 | 18:04 |
| Quarter simulation: all 8 at 25%Every run and station, each at 25% of race distance. | 29:02 | 25:36 | 22:52 | 27:55 |
Working time only. Add about 10 minutes for a warm-up. Times are for Open Men weights unless the last column says otherwise.
How often to simulate
A simple rule for a 12-week build. It matches where the training plan generator puts its own simulation weeks.
| Weeks to race | Simulation | Effort |
|---|---|---|
| 12 to 8 | Quarter, every 2 to 3 weeks | Controlled, about 80% |
| 7 to 5 | Half simulation, one first half and one second half | About 85% |
| 3 | Full simulation at race weights | About 85% |
| 1 | Short primer only | Easy, sharp |
Simulation workouts by equipment and time
Each page is a worked-out session for one situation, with its own stations, substitutes and timings. For example, without a sled the best-fit session is the long simulation: all 8 at 75% distance at about 63 minutes.
- Hyrox Workout Without a Sled
- Hyrox Workout Without a SkiErg
- Hyrox Workout Without a Rower
- Hyrox Workout Without Wall Balls
- Hyrox Home Workout (Dumbbells and Bands)
- Hyrox Workout Without Equipment
- Hyrox Workout With Dumbbells Only
- Hyrox Gym Workout (Full Commercial Gym)
- 20 Minute Hyrox Workout
- 30 Minute Hyrox Workout
- 45 Minute Hyrox Workout
- 60 Minute Hyrox Workout
- 90 Minute Hyrox Workout
- Half Hyrox Simulation Workout
- Quarter Hyrox Simulation Workout
- Full Hyrox Simulation Workout
How the workout is built
Each block is a run plus a station, in race order. Times come from the median Open split for each station and for the 8 km of running, taken from 224,008 recorded results, with the median roxzone time added to every block. Distances are scaled by the format (100%, 75%, 50% or 25%) and rounded to practical steps, such as 12.5 m sled lanes and 50 m ergs. Level multiplies the whole estimate by the ratio of the 25th or 75th percentile finish to the median in the same division.
When you lack the equipment for a station, the generator picks the first substitute that you can do, in a fixed order, and sizes it to the median race split for that station so the work duration matches. Those substitutes are coaching judgement, not measured equivalents. The format picked for you is the longest one whose estimated time fits your minutes.
Sources: RoxUpdates results data (224,008 races), race weights from the official HYROX 26/27 rulebooks (see weights by division). General training information, not medical advice. RoxUpdates is independent and not affiliated with HYROX.
FAQ
Frequently Asked Questions
How often should I do a Hyrox simulation?
Do one half simulation about halfway through your plan and one full simulation roughly three weeks before race day, at about 85% effort. Between those, short quarter simulations every couple of weeks keep race pacing familiar without costing recovery. More than one full simulation a month tends to cost more fitness than it adds.
Can I do Hyrox training without a sled?
Yes. The generator swaps the sled push and pull for time-matched work: a curved treadmill push, banded drive-marches, rope drags with a sandbag, or heavy rows and tempo squats. It matches the median race split for your division rather than the weight, because sled friction varies too much for a fair kilogram conversion.
Can I do a Hyrox workout without any equipment?
You can rehearse the pattern. Run the 1 km blocks, do burpee broad jumps as written, and swap the other stations for squat jumps, backpack lunges and carries, and plank pull-throughs. It trains pacing and fatigue well but not the specific loads, so add real sled and wall ball sessions when you can.
What is a half Hyrox simulation?
It is half the race at full distances: runs 1 to 4 with SkiErg, sled push, sled pull and burpee broad jumps, or runs 5 to 8 with row, farmers carry, lunges and wall balls. An intermediate athlete needs about 40 minutes. The generator also offers a half-distance version of all eight stations.
How hard should a Hyrox simulation be?
Aim for about 85% of race effort on a full simulation and do not chase a personal best. The point is to find your sustainable run pace after the sled and wall balls and to test pacing, weights and transitions. Finishing feeling you had one more block in you means the effort was right.
What weights should I use in a simulation?
Use the race weights for your division if you have them: for Open Men that is a 152 kg sled push, 103 kg sled pull, 2 x 24 kg carry, 20 kg sandbag and 6 kg wall ball. Open Women use 102 kg, 78 kg, 2 x 16 kg, 10 kg and 4 kg. Drop 10 to 20% on a first try.
How long is a Hyrox workout including warm-up?
Add about 10 minutes of warm-up to the working time. A full simulation is 82 minutes of work for an intermediate athlete, so plan on roughly 92 minutes in the gym. A quarter simulation is about 26 minutes of work, so it fits into a lunch break.
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