Simulation of the Day · Next: Fri 16 April
HALF SIM 400M
All eight Hyrox stations in race order at half volume, with a 400 m run before each.
Station Flow 3.2 km run · 8 stations Run 60% Engine 11% Strength 17% Power 12%
Warm-up
5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.
Main set
400m Run
500m SkiErg-
400m Run
25m Sled Push-
400m Run
25m Sled Pull-
400m Run
40m Burpee Broad Jumps-
400m Run
500m Row-
400m Run
100m Farmers Carry-
400m Run
50m Sandbag Lunges-
400m Run
50 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.