Zone-based fitness race
A shorter, punchier course with ten stations and 5 km of running in total — the shape popularised by zone-based races. Good for gyms with a short run loop and lots of small equipment rather than many sleds.
- Legs
- 20 (10 stations)
- Running
- 5 km (3.11 mi)
- Default heats
- 6 lanes every 6 min, 60 starts an hour
- Default time cap
- 75 min
Open this format in the planner
The course
| # | Leg | Work |
|---|---|---|
| 1 | Run 1 | 500 m (0.31 mi) |
| 2 | Ski erg | 500 m (0.31 mi) |
| 3 | Run 2 | 500 m (0.31 mi) |
| 4 | Sandbag reverse lunges | 30 reps |
| 5 | Run 3 | 500 m (0.31 mi) |
| 6 | Box jump overs | 20 reps |
| 7 | Run 4 | 500 m (0.31 mi) |
| 8 | Med-ball sit-ups | 25 reps |
| 9 | Run 5 | 500 m (0.31 mi) |
| 10 | Rowing erg | 500 m (0.31 mi) |
| 11 | Run 6 | 500 m (0.31 mi) |
| 12 | Farmers carry | 100 m (109 yd) |
| 13 | Run 7 | 500 m (0.31 mi) |
| 14 | Air bike | 25 cal |
| 15 | Run 8 | 500 m (0.31 mi) |
| 16 | Dead ball over shoulder | 20 reps |
| 17 | Run 9 | 500 m (0.31 mi) |
| 18 | Sled push / pull | 40 m (44 yd) |
| 19 | Run 10 | 500 m (0.31 mi) |
| 20 | Burpees | 30 reps |
How it runs
- Twenty legs: ten 500 m runs, each followed by a zone. Shorter runs mean athletes are back in the gym every few minutes, which makes for a livelier TV leaderboard.
- Most zones use small kit (boxes, balls, kettlebells), so you can run six lanes with one sled shared across two lanes if you stagger them.
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 | Sandbag reverse lunges | Med-ball sit-ups | Farmers carry | Dead ball over shoulder | Sled push / pull |
|---|---|---|---|---|---|---|
| Women | Singles | 10 kg / 22 lb | 6 kg / 13 lb | 16 kg / 35 lb | 20 kg / 44 lb | 70 kg / 154 lb |
| Men | Singles | 20 kg / 44 lb | 9 kg / 20 lb | 24 kg / 53 lb | 30 kg / 66 lb | 100 kg / 220 lb |
| Pairs | Doubles | 10 kg / 22 lb | 6 kg / 13 lb | 16 kg / 35 lb | 20 kg / 44 lb | 70 kg / 154 lb |
| Team of 3 | Relay of 3 | 10 kg / 22 lb | 6 kg / 13 lb | 16 kg / 35 lb | 20 kg / 44 lb | 70 kg / 154 lb |
How many athletes fit
With the default 6 lanes and a heat every 6 minutes from 09:00. “Done by” adds 75 minutes to the last start — a planning assumption for a typical gym athlete on this course (40–75 min), not a measured figure. Pairs and relay teams take one lane each.
| Entries | Heats | Last start | Done by about |
|---|---|---|---|
| 24 | 4 | 09:18 | 10:33 |
| 48 | 8 | 09:42 | 10:57 |
| 96 | 16 | 10:30 | 11:45 |
Judging this format
- Rep-count zones (lunges, box jump overs, sit-ups, dead ball, burpees) need a judge counting aloud — use station judges here.
- Erg zones can be judged off the monitor by the lane judge.
Variations
- Pairs share the work in each zone and run together.
- Teams of three split the zones (relay block of 2 legs = one run + one zone each turn).
SimDay is independent and not affiliated with HYROX, DEKA or Spartan. Formats here are generic templates.