How to run a HYROX simulation at your gym
A simulation is the best race preparation there is, and the best event a gym can run for its members. This guide covers the format, the floor plan, heats, judges and timing, with a checklist at the end.
Pick the format
A full simulation is the real course: 8 × 1 km running with a station after every run, in race order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.
A half simulation (4 runs and 4 stations) fits in a longer class and is a good first event. A station-only version with shorter runs works when you have little space outside.
Decide the divisions up front: singles, doubles and relay teams all fit in one simulation, as long as each athlete knows their weights and their heat.
Set up the stations and the run
Measure a run loop and mark the turning points; 4 laps of 250 m or 5 of 200 m are easy to count. Put the stations in race order along the loop, so athletes leave the run, do the station and go straight back out.
Every station needs one lane per athlete in the heat. Sleds are usually the bottleneck: the number of sled lanes decides how big a heat can be.
Weights and reps per division are set by the organiser of the race and can change per season. Check the current official standards before you load the sleds.
Plan heats and start times
Make the heat as big as your smallest station allows, and give every heat a start time. Start the next heat when the first one has cleared the first station, so heats do not meet at the sleds.
Paste your line-up into the race timer: one heat per start time, with partners and divisions. Everyone can see their start time on their phone.
Judges and counting
Put a judge on the stations where reps and standards matter: Burpee Broad Jumps, Sandbag Lunges and Wall Balls. One person at the door can count run laps.
Judges do not need an account: they scan a QR code and tap a split on their phone when an athlete finishes a station.
Timing and splits
With Hiigym Race Timer the course is set up, every athlete has a card with their split per station and the gym TV shows the clock. Coaches start each heat with one tap; phones, judges and the TV stay in sync.
Athletes can follow their own split live, and with Athlete Pro they race against a goal time or their last simulation.
After the race
Share the results with splits per station. Every athlete sees where they lost time, and that is the plan for the next training block.
Run the next simulation 6 to 8 weeks later on the same course. Comparing splits is the most motivating part of the whole event.
Want a target for every station? Use the pace calculator ›
Checklist for simulation day
- Run loop measured and turning points marked
- Stations in race order, one lane per athlete per heat
- Weights per division checked against the current standards
- Line-up with heats, start times, partners and divisions
- Judges briefed on the standards for their station
- Laptop on the gym TV with the race timer open
- Music, water and a finish area with space for photos
Time your simulation
Free for up to 4 athletes at once. A whole heat, saved simulations and judges on their phones come with the gym plans.
HYROX® is a trademark of its owner. This guide is independent and not affiliated with or endorsed by HYROX.
Simulation questions
One heat of a full simulation takes as long as the slowest athlete, often 1:15 to 1:45. With several heats starting one after the other, plan a morning for 20 to 30 athletes.
As many as you have lanes at your smallest station, usually the sleds. Two sled lanes means heats of two, or four in doubles.
No. Any SkiErg, rower, sled and wall ball works for training. Race weights and standards matter more than the brand.
Yes. Doubles share the station work, relay teams of four each run two segments. The race timer handles partners and teams in the line-up.