HybridCue

Race routines

Simulations, compromised runs, strength, EMOM/AMRAP, taper and scaled sessions for every race and division. Loads follow the division you pick.

• Full simulationFull HYROX simulationEvery block at race distances and your division’s loads. Best 3-6 weeks out.~80 min · 16 blocks
• Half simulationHalf simulationThe first half of the race at race loads: rehearse pacing and transitions.~40 min · 8 blocks
• Compromised runningCompromised running (1 km)4 rounds: 1 km at race pace straight into Wall Balls + Burpee Broad Jumps at half volume, 60 s rest.~35 min · 11 blocks
• Station strengthStation strength: Wall Balls + Burpee Broad Jumps5 sets each of Wall Balls + Burpee Broad Jumps at 30% volume and full race load, 90 s rest. Quality over speed.~31 min · 19 blocks
• EMOM / AMRAPEMOM + AMRAP conditioningAn EMOM rotating the race’s hardest movements, then a 10 min AMRAP of the same.~28 min · 3 blocks
• Race-week sharpenerRace-week sharpener3 short rounds at race pace with full rest. Leaves you fresh: use 3-5 days out.~24 min · 14 blocks
• Beginner / scaledBeginner / scaled sessionHalf the race at half volume with lighter loads and 60 s rest after each station.~34 min · 12 blocks
• Coach’s pickSled + run ladderRun 1 km, sled push/pull 25 m, then 750 / 500 / 250 m runs with the same sleds. Race loads.~32 min · 15 blocks
• Coach’s pickWall ball finisher1 km run then the full wall-ball set for time: the race’s last 2 blocks, on tired legs.~12 min · 2 blocks

General training idea, not personalised coaching or medical advice. Warm up, scale loads and volume to your level, and stop if anything hurts.