HYROX 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 HYROX pack in Timme — an interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, no account, and no ads. Every new user gets the full 126-WOD library free for 14 days; the HYROX Full Simulation stays free forever.
Download Timme on the App Store →
HYROX is a third-party trademark. Timme is not affiliated with or endorsed by HYROX.