HYROX Race Simulations in Bangkok
The best way to prepare for a HYROX Race is to follow the full race format — running and workout stations included — exactly as you’ll experience it on race day.
That’s why we offer private HYROX Race Simulations at BASE, giving you the chance to train under real conditions before you compete.
All running is completed on Assault Air Runners, with Concept2 Rowers and SkiErgs used for the cardio stations. To replicate race day as closely as possible, we use official CENTR HYROX equipment, including CENTR wall ball targets, an official race sled, and the same sandbags used in competition.
Each private simulation has a 90-minute time cap. To ensure all athletes can complete every station, running distances can be adjusted to 600m, 800m, or the full race-standard 1,000m.
Solo HYROX Race Simulation
One person completes all the running and HYROX stations
2,900THB
BASE members get 15% off: 2,465THB
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Doubles HYROX Race Simulation
Two person complete all the running stations together, and the exercises are shared.
3,800THB (1,900THB per person)
BASE members get 15% off: 3,230THB
Only one person of the two needs to be a BASE member for the full discount to apply
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Relay HYROX Race Simulation
Three or four people take it in turns to complete all running and exercises. Only one person is competing at any one time.
4,200THB
(1,050THB per person if four people)
BASE members get 15% off: 3,570THB
Only one person of the two needs to be a BASE member for the full discount to apply
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The Eight HYROX Stations
These are the eight exercise stations you will complete at a HYROX Race, and also during our HYROX Race Simulation at BASE.
Running
You will run at the start and between every station. On race day, it is 1,000m, but if you’re still building up endurance we offer the option to choose 600m or 800m for the simulation.
1,000m SkiErg
The race opens with 1,000 meters on the SkiErg. This station hits the arms, shoulders, upper back, and core, while also driving the heart rate up fast. It’s a full-body effort that sets the tone for what’s coming.
50m Sled Push
The 50-meter sled push is all about lower-body power. Expect heavy emphasis on the quads, glutes, and calves. Good footwear matters here — grip makes a real difference.
50m Sled Pull
Next comes the sled pull, performed facing backward. This movement shifts the load to the upper back, arms, glutes, hamstrings, and core, demanding strength and coordination under fatigue.
80m Burpee Broad Jumps
Each rep combines a burpee followed by a long forward jump. You’ll repeat this sequence until you cover 80 meters, testing explosive power, conditioning, and mental toughness.
1,000m Row
At the halfway point, athletes complete 1,000 meters on the rower. This is another full-body endurance challenge, heavily involving the legs, back, and arms while rewarding efficient pacing.
200m Farmer’s Carry
The farmer’s carry covers 200 meters with heavy weights in each hand. Grip strength, core stability, shoulders, and upper back all come into play as you move as fast as possible without losing control.
100m Sandbag Lunges
Complete 100 meters of walking lunges with a sandbag loaded across your shoulders. This station heavily targets the quads, glutes, and core, demanding strong lower-body endurance as fatigue peaks late in the race.
100 Wall Balls
The race finishes with 100 wall balls, one of the toughest HYROX stations. Each rep must hit the center of the target — set at 2.7m (9ft) for women and 3.05m (10ft) for men — with hips dropping below knee level. Men throw a 6kg ball, while women use a 4kg ball, making this a real full-body test to close out the event.
FREQUENTLY ASKED QUESTIONS
Is a HYROX race simulation worth doing before race day?
Yes. It removes uncertainty. You learn how the race actually flows, where pacing matters, and what breaks down under fatigue. Our simulation helps identify these weak areas, so you know where to improve.
Is a HYROX race simulation suitable for beginners?
Yes, as long as you choose appropriate running distances and pace sensibly. The simulation isn’t about racing flat out, it’s about understanding the format and stress of the event. Beginners usually leave more confident and knowing where they need to improve.
How should I prepare for a HYROX race simulation?
Treat it like race day. Eat normally, hydrate well, and arrive rested. You don’t need to taper heavily, but you shouldn’t come in exhausted. Please bring comfortable training shoes with good grip, which are important for the sled push and running.
How long does a HYROX race simulation take?
We allow up to 90 minutes. Most athletes finish well within that, depending on fitness level, running distance selected, and whether you’re doing Solo, Doubles, or Relay. If you’re still building up your fitness, we recommend choosing the 600m or 800m options, so you can get through all the exercises.
How often should I do a HYROX race simulation?
For most people, once or twice in a race preperation training cycle is enough. One early to understand the format, and perhaps one closer to race day to fine-tune pacing and strategy. More than that offers diminishing returns.
Can we mix fitness levels in a HYROX Relay simulation?
Yes. Relay simulations work well for mixed fitness levels since only one person is competing at a time. It’s a good option for groups who want the race experience without everyone carrying the full workload.
Is the equipment the same as a real HYROX race?
Yes. We use official CENTR HYROX equipment, including race-standard sleds, wall ball targets, and competition sandbags, along with Concept2 SkiErgs and RowErgs.
What wall ball height is used in a HYROX simulation?
The same as race day. Targets are set at 2.7m (9ft) for women and 3.05m (10ft) for men, with standard competition weights.
How far in advance do I need to book a HYROX simulation?
Simulations must be booked in advance. Availability is limited due to time blocks and equipment use, so earlier is better — especially if you’re training close to a race date.
Can non-members book a HYROX race simulation?
Yes. HYROX simulations are open to non-members. BASE members and 10 Weeks To HYROX Program holders receive a discounted rate.
Can I cancel or reschedule a HYROX race simulation?
Yes, subject to our standard cancelation policy. Simulations can be rescheduled more than 24 hours before the session. In the case of a cancelation less than 24 hours before the simulation, the session will be charged as normal.
Is HYROX training available at BASE?
Yes. BASE offers structured HYROX training alongside race simulations, including classes and personal training programs to prepare for competition.
You can find out more about our HYROX training here.
What should I bring to a HYROX race simulation?
Bring what you’d bring on race day: training shoes with good grip, comfortable workout gear, a towel, and hydration. Gloves, belts, or accessories are optional — most athletes keep it simple.
Do you offer personal training for HYROX?
Yes. We’ve helped many people either get through their first race, or sharpen and improve their best time. We have a range of male and female coaches who have competed in HYROX races across Asia and the globe.
If you’re interested in personal training for HYROX, fill out this form and the team will be in touch shortly.