Classic 8-station hybrid race
The format most gyms mean by a “HYROX-style simulation”: athletes alternate a run with a functional station eight times. It suits gyms with sleds, ergs and an outdoor loop, and works for singles, doubles and relays from the same course.
- Legs
- 16 (8 stations)
- Running
- 8 km (4.97 mi)
- Default heats
- 4 lanes every 10 min, 24 starts an hour
- Default time cap
- 120 min
Open this format in the planner
The course
| # | Leg | Work |
|---|---|---|
| 1 | Run 1 | 1 km (0.62 mi) |
| 2 | Ski erg | 1 km (0.62 mi) |
| 3 | Run 2 | 1 km (0.62 mi) |
| 4 | Sled push | 50 m (55 yd) |
| 5 | Run 3 | 1 km (0.62 mi) |
| 6 | Sled pull | 50 m (55 yd) |
| 7 | Run 4 | 1 km (0.62 mi) |
| 8 | Burpee broad jumps | 80 m (87 yd) |
| 9 | Run 5 | 1 km (0.62 mi) |
| 10 | Rowing erg | 1 km (0.62 mi) |
| 11 | Run 6 | 1 km (0.62 mi) |
| 12 | Farmers carry | 200 m (219 yd) |
| 13 | Run 7 | 1 km (0.62 mi) |
| 14 | Sandbag lunges | 100 m (109 yd) |
| 15 | Run 8 | 1 km (0.62 mi) |
| 16 | Wall balls | 100 reps |
How it runs
- Sixteen legs: run, station, run, station… The split is tapped as the athlete enters each station and again as they leave it, so the split card shows run and station times separately.
- Sleds are the bottleneck: each lane’s sled needs a re-plate whenever the division changes, so plan heats so that the same sled load runs back to back (the planner does this per lane).
- Heats start every 8–12 minutes in most gyms; with four lanes and a 10-minute interval you start 24 athletes an hour.
Divisions and placeholder loads
These loads are placeholders chosen to be easy to plate in a typical gym. Set your own in the planner; sled loads include the sled.
| Division | Type | Sled push | Sled pull | Farmers carry | Sandbag lunges | Wall balls |
|---|---|---|---|---|---|---|
| Open Women | Singles | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
| Open Men | Singles | 125 kg / 276 lb | 90 kg / 198 lb | 24 kg / 53 lb | 20 kg / 44 lb | 9 kg / 20 lb |
| Pro Women | Singles | 125 kg / 276 lb | 90 kg / 198 lb | 24 kg / 53 lb | 20 kg / 44 lb | 9 kg / 20 lb |
| Pro Men | Singles | 150 kg / 331 lb | 110 kg / 243 lb | 28 kg / 62 lb | 25 kg / 55 lb | 9 kg / 20 lb |
| Doubles Mixed | Doubles | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
| Relay Mixed (4) | Relay of 4 | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
How many athletes fit
With the default 4 lanes and a heat every 10 minutes from 09:00. “Done by” adds 110 minutes to the last start — a planning assumption for a typical gym athlete on this course (60–110 min), not a measured figure. Pairs and relay teams take one lane each.
| Entries | Heats | Last start | Done by about |
|---|---|---|---|
| 24 | 6 | 09:50 | 11:40 |
| 48 | 12 | 10:50 | 12:40 |
| 96 | 24 | 12:50 | 14:40 |
Judging this format
- One lane judge per lane following their athlete is simplest; on a big day use station judges for sleds and wall balls, where most no-reps happen.
- Run laps are counted by the athlete; the lane judge confirms the last lap before the station.
Variations
- Doubles: partners run together and split station work — see the partner format.
- Relay of four: each member runs twice and does two stations (relay block of 4 legs).
SimDay is independent and not affiliated with HYROX, DEKA or Spartan. Formats here are generic templates.