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.
READ MORE: The HYROX Simulation Workout You Can Do in Any Gym
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.
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 With the New PUMA x HYROX Drop
Timed with the HYROX World Champs in Chicago this July, PUMA has just dropped their second PUMA x HYROX collection—and if you’re hitting HYROX Cape Town, this is the kit you want on your side.
Designed with male athletes in mind, the men’s range features performance-driven essentials like a moisture-wicking tee, 2-in-1 train short, and a lightweight hoodie—built to help you push harder through every station.
PUMA’s CLOUDSPUN and THERMOADAPT technologies keep you cool, dry and comfortable even when you’re gassed mid-wall balls. Every piece is cut for movement, engineered for race-day demands, and made to handle both the grind of training and the intensity of competition.
READ MORE: HYROX Johannesburg 2025: How Pro Athlete Matthew Stone Trains for the Ultimate Fitness Challenge
Then there’s the footwear:
The new Deviate NITRO™ 3 and Deviate NITRO™ Elite 3 are made for speed and stability, with NITROFOAM™ cushioning, PUMAGRIP for multi-surface traction and a race-tuned PWRPLATE to keep you explosive from start to finish.
Whether you’re chasing a PB or just aiming to finish strong, this kit puts performance first—and it looks damn good doing it.
The full collection is available globally and will be on-site at HYROX Cape Town on 19–20 July. 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.
