Welcome to today's Mini Simulation. We're stacking a run, a sled pull, a SkiErg burn, and core work into one continuous flow to mirror the demands of race day. Lock in, control your pace, and let's get moving.

Today's Session — MINI SIMULATION

  • 400M RUN
  • 25M SLED PULL
  • 15 CAL SKIERG
  • 20 V-UPS

How this format works

A Mini Simulation strings together race-style movements back-to-back with no built-in rest, forcing you to manage transitions like you would on the HYROX floor. One round is 400m Run, 25m Sled Pull, 15 Cal SkiErg, and 20 V-Ups performed in order. Aim for 3-4 rounds depending on your training block, resting only when you move between stations, not within them. Log your total time and treat every round like a race segment. If you need a breather, take 60-90 seconds between full rounds, but keep transitions inside the round tight.

How to attack it

The run should feel controlled so you arrive at the sled with your legs still under you. Most athletes cook themselves on the sled pull by ripping the rope too fast, so use a hand-over-hand rhythm and drive with your hips. On the SkiErg, settle into a strong pull with a full hip hinge and steady breathing, one breath per stroke. Break V-Ups into 12/8 or 10/5/5 if your core starts to fold, and get right back to the run.

Form cues

  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 20 V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.

Scale it

Newer to this: Drop the run to 200m and the sled pull to 15m with lighter load. Reduce the SkiErg to 10 calories and swap V-Ups for 20 alternating leg raises or a 30-second hollow hold.

Want more: Add a 4th and 5th round, and shorten rest between rounds to 30 seconds or less. Load the sled heavier and push the SkiErg to 20 calories while holding sub-1:40 pace on every 400m.

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Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →

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

Gear for this workout

  • Speed jump rope$Double-unders and rope work show up constantly in daily WODs. A ball-bearing speed rope is the one piece of home-gym kit that pays for itself in a week.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.