Partner / relay format
The easiest way to fill a sim day: partners sign up together, run every leg side by side and split the station work however they like. Lower barrier for first-timers, and two athletes per lane doubles throughput.
- Legs
- 16 (8 stations)
- Running
- 8 km (4.97 mi)
- Default heats
- 4 lanes every 10 min, 24 starts an hour
- Default time cap
- 110 min
Open this format in the planner
The course
| # | Leg | Work |
|---|---|---|
| 1 | Run 1 | 1 km (0.62 mi) |
| 2 | Ski erg | 1 km (0.62 mi) |
| 3 | Run 2 | 1 km (0.62 mi) |
| 4 | Sled push | 50 m (55 yd) |
| 5 | Run 3 | 1 km (0.62 mi) |
| 6 | Sled pull | 50 m (55 yd) |
| 7 | Run 4 | 1 km (0.62 mi) |
| 8 | Burpee broad jumps | 80 m (87 yd) |
| 9 | Run 5 | 1 km (0.62 mi) |
| 10 | Rowing erg | 1 km (0.62 mi) |
| 11 | Run 6 | 1 km (0.62 mi) |
| 12 | Farmers carry | 200 m (219 yd) |
| 13 | Run 7 | 1 km (0.62 mi) |
| 14 | Sandbag lunges | 100 m (109 yd) |
| 15 | Run 8 | 1 km (0.62 mi) |
| 16 | Wall balls | 100 reps |
How it runs
- Partners run every leg together and must enter the station area together; the split is tapped when the second partner crosses the line.
- At each station only one partner works at a time; they can swap as often as they like.
- Each pair takes one lane, so a four-lane heat holds eight athletes.
Divisions and placeholder loads
These loads are placeholders chosen to be easy to plate in a typical gym. Set your own in the planner; sled loads include the sled.
| Division | Type | Sled push | Sled pull | Farmers carry | Sandbag lunges | Wall balls |
|---|---|---|---|---|---|---|
| Doubles Women | Doubles | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
| Doubles Men | Doubles | 125 kg / 276 lb | 90 kg / 198 lb | 24 kg / 53 lb | 20 kg / 44 lb | 9 kg / 20 lb |
| Doubles Mixed | Doubles | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
How many athletes fit
With the default 4 lanes and a heat every 10 minutes from 09:00. “Done by” adds 95 minutes to the last start — a planning assumption for a typical gym athlete on this course (55–95 min), not a measured figure. Pairs and relay teams take one lane each.
| Entries | Heats | Last start | Done by about |
|---|---|---|---|
| 24 | 6 | 09:50 | 11:25 |
| 48 | 12 | 10:50 | 12:25 |
| 96 | 24 | 12:50 | 14:25 |
Judging this format
- The lane judge watches that only one partner works at a time and that both partners finish the run before the station starts.
- Count station reps across both partners.
Variations
- Let both partners work at the same time on ergs only (two machines per lane).
- Mix one pro partner with one open partner and use the open loads.
SimDay is independent and not affiliated with HYROX, DEKA or Spartan. Formats here are generic templates.