Hyrox · Guide
How to run and log a Hyrox simulation
Full or half
A full simulation is the whole race: eight 1 km runs, each followed by one station. It is a long, hard session. For most people training alongside lifting, once every few weeks is plenty, and not in the last week or so before a race.
A half simulation is the first four runs and stations. It leaves you able to train properly a day or two later, and it is the right place to start if you have never done a full one.
Either way, use the same equipment and loads each time: a simulation is a measurement, and it only means something when the conditions match.
Warm up first, outside the template
Spend 10 to 15 minutes warming up: easy jogging or rowing, some mobility for hips and ankles, then a few short, controlled efforts on the first stations.
Do it before you open the template, not as a block in it: the comparison with your last simulation only works when the template is a single For Time block.
The movement list
These are the race distances from Hyrox’s own page, The Fitness Race on hyrox.com, checked on 7 October 2026. Sled loads and the wall ball weight depend on your division, so check that page for yours.
| # | Movement in the app | Set by | Target |
|---|---|---|---|
| 1 | Run | Distance | 1000 m |
| 2 | SkiErg | Distance | 1000 m |
| 3 | Run | Distance | 1000 m |
| 4 | Sled Push | Distance | 50 m |
| 5 | Run | Distance | 1000 m |
| 6 | Sled Pull | Distance | 50 m |
| 7 | Run | Distance | 1000 m |
| 8 | Burpee Broad Jump | Distance | 80 m |
| 9 | Run | Distance | 1000 m |
| 10 | Rowing (Erg) | Distance | 1000 m |
| 11 | Run | Distance | 1000 m |
| 12 | Farmers Carry | Time | the time 200 m takes you |
| 13 | Run | Distance | 1000 m |
| 14 | Sandbag Lunge | Reps | your lunge count for 100 m |
| 15 | Run | Distance | 1000 m |
| 16 | Wall Ball | Reps | 100 |
A half simulation is rows 1 to 8.
Two rows are not the race distance, because of a limit in the app. Inside a block, the farmers carry and sandbag lunges can be set by reps or time, not by distance. So time a 200 m carry once and use that as its target, and count your lunges over 100 m once and use that number.
Building it in One Rep Closer
- Open the Templates tab and tap + to start a new template. Give it a name in Template name, such as “Hyrox simulation — full”.
- Tap Add block and choose For Time (“Finish the listed work as fast as you can”).
- Type 1 in Rounds. A new For Time block starts with it empty, and the template will not save without it. Leave Cap (opt) empty.
- Tap Add movement and pick Run. It opens on Distance: type 1000 in Distance (m).
- Tap Add movement again and pick SkiErg, then set 1000 in Distance (m). Carry on down the list in order. A block takes as many movements as you add, and you can add Run as many times as you need.
- Burpee Broad Jump opens on Cal: tap Distance and type 80.
- Farmers Carry shows no field until you choose: tap Time and set the Duration. You can add the kettlebell or dumbbell load in Weight (kg) if you want it on record.
- Sandbag Lunge: leave it on Reps, type your count, and add the sandbag’s weight in Weight (kg).
- Wall Ball: Reps 100, and the ball’s weight in Weight (kg).
- Tap Save. If any movement is missing a target, the app tells you which block before it saves.
There is no weight field for the sleds inside a block, so if you want to remember the load, put it in the template name.
For a half simulation, build a second template with the first eight movements. The free plan keeps a limited number of templates, so this may need Premium; see pricing.
Running it
From the Train tab, tap Pick a template, choose the simulation and tap Start workout.
During a For Time block the screen shows one running clock and the round number. With one round, you tap once, when the last wall ball is done, and the clock stops there. The screen does not step through the stations, so know the order before you start.
If you would rather the screen name each station as you go, you can build the same list as a Circuit block with one round instead. The screen names each movement in turn and the summary shows the total time, but there are two costs. A movement set by time counts down and moves on by itself, so the farmers carry becomes a fixed-time effort: it takes exactly the time you typed, however fast you carry, and that part of your total reflects the target rather than you. And you lose the time comparison with last time and the benchmark record described below, which only a template made of a single For Time block gets. For a simulation you want to measure, use For Time.
The app does not use GPS or connect to a watch. Your run distances are the ones you typed, so measure your loop or use a treadmill. If you want a time for each run and station, use your watch’s lap button alongside: the current App Store version of the app records the total time for the block, not a split for each part.
What you see afterwards
The summary lists the block as For time with your total time. Because the template is a single For Time block, it also shows your time against the last time you finished that template, and if this is your fastest, it is kept as a benchmark record.
The session goes into the same history as your lifting and your other runs, so a simulation sits beside the strength work that led up to it.
Comparing two simulations
The comparison on the summary is with the last finished session from the same template. To get a fair comparison:
- Use the same template every time. A new template starts a new comparison.
- Keep it a single For Time block. Add a warm-up block or a second block and the time comparison goes.
- Match the conditions. Same loads, same equipment, a similar warm-up and a similar point in your training week.
- Space them out. Give the training a few weeks to show up in the number.
The Hyrox training week guide shows how a simulation fits around your lifting, and the Hyrox page covers how the app handles each station.