SimDay

30-minute class sim

A sim that fits a 45-minute class slot including warm-up: four short runs and four short stations, run in waves of a full class. It turns the sim into something members do every month, not once a year.

Legs
8 (4 stations)
Running
1.6 km (0.99 mi)
Default heats
10 lanes every 4 min, 150 starts an hour
Default time cap
30 min

Open this format in the planner

The course

#LegWork
1 Run 1 400 m (437 yd)
2 Rowing erg 500 m (0.31 mi)
3 Run 2 400 m (437 yd)
4 Kettlebell swings 30 reps
5 Run 3 400 m (437 yd)
6 Burpee broad jumps 40 m (44 yd)
7 Run 4 400 m (437 yd)
8 Wall balls 40 reps

How it runs

  • Waves of up to ten athletes every four minutes, so a class of twenty runs in two waves.
  • Short enough that members can repeat it every month and compare split cards.

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 Kettlebell swingsWall balls
Scaled Singles 12 kg / 26 lb4 kg / 9 lb
RX Women Singles 16 kg / 35 lb6 kg / 13 lb
RX Men Singles 24 kg / 53 lb9 kg / 20 lb

How many athletes fit

With the default 10 lanes and a heat every 4 minutes from 09:00. “Done by” adds 30 minutes to the last start — a planning assumption for a typical gym athlete on this course (14–30 min), not a measured figure. Pairs and relay teams take one lane each.

EntriesHeatsLast startDone by about
24 3 09:08 09:38
48 5 09:16 09:46
96 10 09:36 10:06

Judging this format

  • Partners judge each other: half the class judges while the other half races, then swap.
  • Use the judge screen on members’ own phones with the room PIN.

Variations

  • Swap kettlebell swings for sled pushes if you want equipment changes in the mix.
  • Make the last month of a training block a full classic sim.

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