Hybrid Race Half Simulation
Half the race, full race rhythm. Four 1 km runs alternate with four stations, compressing the run-station rhythm into about 48 minutes.
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 | 5:00 | 50s | 80 m burpee broad jumps |
| 7 | 6:00 | 50s | 1 km run |
| 8 | 5:00 | — | 75 wall balls |
Prepare: 15s · Cooldown: 1:00 · Total: ~48 minutes
How to run it
- Pick the stations you most need to rehearse — this version uses SkiErg, sled push, burpee broad jumps, and wall balls.
- Run every kilometre at your target race pace, not fresh-legs pace.
- Use the 50-second transition intervals to move between stations without stopping the clock.
Run this workout with Timme
This WOD is part of the Hybrid Race pack in Timme — an interval timer for iPhone and Apple Watch with audio signals, optional Pro voice cues, Lock Screen Live Activity, no account, and no ads. New monthly and yearly Timme Pro subscribers get the full 126-WOD library free for the first week; the Hybrid Race Full Simulation stays free forever.