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Hyrox Race Simulation

The full Hyrox race in order: eight 1 km runs alternating with the eight stations. One session, logged station by station.

Equipment
Specialty Equipment
Style
High Intensity, Minimal Rest

Start Hyrox Race Simulation for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

A single session laid out as the race itself — run, station, run, station, through all eight. Use it to rehearse the format, to pace a time trial, or simply as a quick way to log a Hyrox without building the session by hand.

The week holds the race on day one and rest after it, because that is what a simulation costs you. Repeat the week when you want another one; it is not a training plan.

**The order:** 1 km run → SkiErg 1000 m → 1 km run → sled push 50 m → 1 km run → sled pull 50 m → 1 km run → burpee broad jumps 80 m → 1 km run → row 1000 m → 1 km run → farmer's carry 200 m → 1 km run → sandbag lunges 100 m → 1 km run → 100 wall balls.

**Every station is its own exercise, at the race distance.** Adjust the loads to what your gym has — competition weights are in each station's note.

**Reading the numbers afterwards.** The runs, SkiErg and row are cardio, so they are reported as time and distance. The sleds, carry, lunges and wall balls are loaded work and count toward your volume. That split is deliberate: it keeps 8 km of running from swamping the lifting you did beside it.

The program

Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

Weekly schedule

  1. Day 1 Hyrox Race Simulation

    Run Run 1 of 8. Start at goal race pace, not faster.1 km
    Ski Erg SkiErg 1000 m.1 km
    Run Run 2 of 8.1 km
    Sled Push Max Distance Sled push 50 m. Competition sled: 152 kg men / 102 kg women, including the sled.20 m
    Run Run 3 of 8.1 km
    Drag with Sled 50m (164') Sled pull 50 m. 103 kg men / 78 kg women, hand over hand on the rope.50 m
    Run Run 4 of 8.1 km
    Burpee Broad Jump 80m (262') Burpee broad jumps, 80 m. Chest and thighs to the floor, jump from the bottom.80 m
    Run Run 5 of 8.1 km
    Rowing Machine Row 1000 m.1 km
    Run Run 6 of 8.1 km
    Farmer's Walk Max Distance Farmer's carry 200 m. 2 x 24 kg men / 2 x 16 kg women.40 m
    Run Run 7 of 8.1 km
    Sandbag Lunges 100m (328') Sandbag lunges, 100 m. 20 kg men / 10 kg women, bag on the shoulders.100 m
    Run Run 8 of 8.1 km
    Wall Balls 100 wall balls. 6 kg men to 3 m / 4 kg women to 2.7 m.1 × 100
  2. Day 2 Rest
  3. Day 3 Rest
  4. Day 4 Rest
  5. Day 5 Rest
  6. Day 6 Rest
  7. Day 7 Rest

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