SimDay

Indoor sim (no run route)

If your gym is in a retail park, a basement or a city street with no safe running route, the indoor version replaces each run with a treadmill or bike leg so the whole race happens inside.

Legs
8 (6 stations)
Running
2 km (1.24 mi)
Default heats
4 lanes every 8 min, 28 starts an hour
Default time cap
70 min

Open this format in the planner

The course

#LegWork
1 Treadmill 1 1 km (0.62 mi)
2 Ski erg 1 km (0.62 mi)
3 Bike 1 20 cal
4 Sled push 50 m (55 yd)
5 Treadmill 2 1 km (0.62 mi)
6 Rowing erg 1 km (0.62 mi)
7 Bike 2 20 cal
8 Wall balls 100 reps

How it runs

  • Every leg happens inside, so judges can see everything from one spot.
  • Lanes are limited by your treadmills and bikes: one per lane, or stagger lanes so machines are shared.

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 pushWall balls
Women Singles 90 kg / 198 lb6 kg / 13 lb
Men Singles 125 kg / 276 lb9 kg / 20 lb

How many athletes fit

With the default 4 lanes and a heat every 8 minutes from 09:00. “Done by” adds 60 minutes to the last start — a planning assumption for a typical gym athlete on this course (35–60 min), not a measured figure. Pairs and relay teams take one lane each.

EntriesHeatsLast startDone by about
24 6 09:40 10:40
48 12 10:28 11:28
96 24 12:04 13:04

Judging this format

  • Preset treadmill distance and set a minimum incline/speed rule (or none) in the briefing.
  • Bike calories differ between models — use one model across lanes.

Variations

  • Curved non-motorised treadmills feel closer to running outside; motorised ones need a speed rule.
  • Use 500 m rows as run replacements if you have more rowers than treadmills.

SimDay is independent and not affiliated with HYROX, DEKA or Spartan. Formats here are generic templates.