Simulation of the Day · Next: Fri 26 February
QUARTER SIM 400M
All eight Hyrox stations in race order at quarter volume, with a 400 m run before each.
Station Flow 3.2 km run · 8 stations Run 75% Engine 7% Strength 11% Power 8%
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
250m SkiErg-
400m Run
15m Sled Push-
400m Run
15m Sled Pull-
400m Run
20m Burpee Broad Jumps-
400m Run
250m Row-
400m Run
50m Farmers Carry-
400m Run
25m Sandbag Lunges-
400m Run
25 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.