The sleds are heavy, the ski-erg is unforgiving—but the real test at HYROX Cape Town (19–20 July) is whether your running engine can go the distance. “HYROX is a running race,” says athlete and coach Liam Hatch. “Yes, there are eight workouts between each run, but your ability to pace those runs is what ultimately gets you through the finish line.”
Hatch put together a training session designed to mimic the fatigue, grind, and pacing strategy you’ll need come race day. It’s savage—but it’s smart. Covering roughly 4km of running, broken up by six simulation stations, this workout is your all-in-one prep test. Use your race-day weights where applicable and pace it like you’re wearing a bib.
READ MORE: The HYROX Simulation Workout You Can Do in Any Gym
Your Cape Town HYROX Simulation Session
1. 1 km Run
Start steadily. Find your rhythm and breathe.
2. 500m Ski-Erg
Smooth pulls. Don’t spike the heart rate this early.
3. 50m Sled Push (Race Weight)
Drive through the legs. Stay low and relentless.
4. 1 km Run
Controlled intensity. You’ll need those lungs later.
5. 50m Sled Pull (Race Weight)
Brutal grip, breath and leg work. Dig deep.
6. 500m Row
Push with your legs, finish with the arms. Find your flow.
7. 1 km Run
Fatigue’s kicking in now. Stay in control.
8. 50m Burpee Broad Jumps
Explosive, cruel and necessary. Focus on your breathing.
9. 50 Wall Balls
This is your final station. Try to go unbroken—then rest as needed.
10. 1 km Run
Empty the tank. This is the true finisher.
“It’s a beast,” says Hatch. “But it preps you physically and mentally for race day. If you can get through this, you’re close to ready.”
And while you’re sweating the details, don’t overlook what you’re wearing on the day…
Gear Up for Cape Town
If you’re hitting HYROX Cape Town this weekend, having the right kit can make all the difference. We’ve mixed performance picks from PUMA and New Balance, bringing together race-ready footwear and training essentials designed to handle everything HYROX throws at you. From the runs to the sleds, burpees and lunges, these are the pieces built to help you stay comfortable, move well and finish strong.
READ MORE: HYROX Johannesburg 2025: How Pro Athlete Matthew Stone Trains for the Ultimate Fitness Challenge
Then there’s the footwear:
The PUMA x HYROX Velocity NITRO™ 5 Training Shoes are built to handle the demands of race day, combining responsive cushioning, stability and grip to keep you moving through every run and workout station.
Whether you’re chasing a PB or just aiming to finish strong, this shoe puts performance first while still looking damn good doing it.
And with HYROX Cape Town happening this weekend, there’s no better time to gear up, show up and go all in.
This article by Andrew Tracey was originally published on Men’s Health UK – additional reporting and products added by the Men’s Health SA team.
