Hybrid Race Full Simulation
The full race, on a timer. Eight 1 km runs alternate with eight fixed stations. This workout turns that format into timed intervals at a ~90-minute finisher pace, with 50-second transition periods between every leg — so you can rehearse the whole race without a venue.
Treat every time budget as a target: finish the distance before the interval ends and the spare seconds are your bonus rest.
The intervals
| Interval | Work | Rest | Station |
|---|---|---|---|
| 1 | 6:00 | 50s | 1 km run |
| 2 | 4:30 | 50s | 1000 m SkiErg |
| 3 | 6:00 | 50s | 1 km run |
| 4 | 2:30 | 50s | 50 m sled push |
| 5 | 6:00 | 50s | 1 km run |
| 6 | 3:30 | 50s | 50 m sled pull |
| 7 | 6:00 | 50s | 1 km run |
| 8 | 5:00 | 50s | 80 m burpee broad jumps |
| 9 | 6:00 | 50s | 1 km run |
| 10 | 4:30 | 50s | 1000 m row |
| 11 | 6:00 | 50s | 1 km run |
| 12 | 2:00 | 50s | 200 m farmers carry |
| 13 | 6:00 | 50s | 1 km run |
| 14 | 4:30 | 50s | 100 m sandbag lunges |
| 15 | 6:00 | 50s | 1 km run |
| 16 | 6:00 | — | 100 wall balls |
Prepare: 15s · Cooldown: 2:00 · Total: ~95 minutes
How to run it
- Set up your stations (or substitutes) before you start — the transition interval is for moving between them, just like on race day.
- Chase each time budget: 6:00 per compromised kilometre and station splits that add up to a ~90-minute finish.
- The timer announces every station by name — on iPhone, Apple Watch, and the Lock Screen.
Run this workout with Timme
This WOD is one of 126 guided workouts built into Timme — a free interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, no account, and no ads. The Hybrid Race Full Simulation is included free.