A race simulation is a workout that recreates all or part of a race. It is the best way to practise pacing and learn how the race feels. But it is also very tiring, so use it carefully.
Half simulation
- Four runs and four stations.
- Less tiring than a full simulation.
- Good for practising pacing and transitions.
Full simulation
- The whole race.
- Very tiring — treat it almost like a race.
- Good for confidence and final pacing checks.
How often
- Half simulations: every two to four weeks in the build and peak phases.
- Full simulations: once or twice in a race build, no later than about two weeks before the race.
Setting it up
- Use race weights where possible.
- Use race distances.
- Include transitions.
- Record your splits.
What to practise
- Pacing: start controlled.
- Transitions: move quickly.
- Fuelling: what you eat before.
- Kit: shoes, clothes, gloves.
Recovery
Treat a full simulation like a race. Allow several easy days afterwards.
What to learn
After the simulation, look at your splits. Where did you slow down? What felt hardest? See reading your HYROX splits.