Hybrid Lab

Full HYROX Simulation Blueprint

Full HYROX Simulation Blueprint

Full HYROX Simulation Blueprint

Purpose of Simulation

A full simulation replicates race-day physiology, pacing stress, transition execution, and fueling strategy.

Full Structure

  1. 1km run
  2. Sled push
  3. Sled pull
  4. Burpee broad jumps
  5. 1km run
  6. Row
  7. Farmer carry
  8. Sandbag lunges
  9. Wall balls

Performance Standards

  • Beginner: Complete without station collapse
  • Intermediate: <10% pace decay from first to last run
  • Competitive: <5% variance in station splits

Fueling Strategy

  • 2–3 hrs pre-session balanced carb meal
  • Electrolytes during long simulation
  • Practice race-day caffeine timing

Frequency

  • Beginner: every 6–8 weeks
  • Intermediate: every 4–6 weeks
  • Competitive: every 3–4 weeks (controlled intensity)

Transition Efficiency

Track transition time separately. Competitive athletes often gain 2–3 minutes through disciplined movement between stations.

Coach Profile

HybridLab is led by a hybrid performance coach focused on strength, endurance, and race-day execution.

With a background in structured strength training and aerobic development, the coaching philosophy centres around one principle. Rather than chasing random high-intensity sessions, HybridLab programming emphasises:

Aerobic base development, Station efficiency and movement quality, Progressive overload in strength work and Repeatable pacing under fatigue.

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