Six rounds. Two sleds and a kilometer of running between them. This is HYROX simulation at its finest — teaching your legs to run under load and your lungs to settle when the pace demands it.

Today's Session — INTERVALS × 6

  • 25M SLED PUSH
  • 1000M RUN
  • 25M SLED PULL

How this format works

INTERVALS × 6 means you'll complete six full rounds of the movement sequence, with rest taken between rounds rather than between movements. One round today is 25M sled push, 1000M run, and 25M sled pull — treated as continuous work. Aim for 2-3 minutes of rest between rounds, or use a 3:1 work-to-rest ratio based on your round time. Keep your sled loads consistent across all six rounds; if the load drops you off pace, it's too heavy. Track your round times to hold a repeatable effort from start to finish.

How to attack it

The sled push out of the gate will spike your heart rate, so the first 200 meters of the run is where discipline matters most — settle in rather than chase. Most athletes fade in rounds four and five when the sled contacts start feeling heavy on fatigued legs; plan for that by holding something back early. Break the sled work into two steady 12-meter efforts if you need a reset breath rather than muscling through unbroken. Nasal breathing on the run when possible, controlled exhales on the sled contacts.

Form cues

  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Reduce to 4 rounds and shorten the run to 600M to keep the interval structure intact. Lighten the sled significantly — you should be able to move it in one unbroken effort each direction. If sled access is limited, substitute a heavy farmer carry for 50M in place of each sled.

Want more: Push all 6 rounds with sled loads that require real effort but no stopping, and cap rest at 90 seconds between rounds. For an added challenge, add a 20-meter walking lunge after the sled pull before starting your rest clock.

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Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
  • Doorway pull-up bar$Pull-up progressions are the most common scaling need in bodyweight WODs. A doorway bar makes daily practice possible at home.See options on Amazon →
  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.