HYROX 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 HYROX Full Simulation is included free.
Download Timme on the App Store →
HYROX is a third-party trademark. Timme is not affiliated with or endorsed by HYROX.