01 / COMPROMISED
Run after work
4–6 rounds: one station block, then a 400–1000 m run at target race pace. The gap between this pace and your fresh pace is the number to shrink.
Session library · reviewed August 25, 2026
Not every hard workout is a useful one.
Hybrid racing punishes a specific thing: running well after work. Workouts that do not reproduce that alternation make you tired without making you faster on race day.
Independent and educational. StationPace is not affiliated with or endorsed by any race organizer, and this is not individualized coaching or medical advice.
The format
Eight runs, eight stations, one clock that never stops.
The race alternates a 1 km run with a single work station, eight times. The clock runs continuously — including the walk between the station and the running lane, commonly called the Roxzone.
The stations, in order, are: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Distances and loads vary by division, so check the current official rules for your category rather than assuming.
Training workouts do not need to be full simulations. They need to preserve the alternation and produce timed numbers you can reuse:
Partial sequence. Three consecutive race-order stations with their runs, at race effort. Cheap, repeatable, highly informative.
Single-station audit. One station, timed to exhaustion-free repeatability, so you learn what it really costs you.
The four that transfer
Four session types cover the whole event.
The race skill
02 / AEROBIC
Continuous easy running
30–60 minutes at a pace you could hold much longer. Raises the ceiling everything else sits under, and costs almost nothing in recovery.
03 / STRENGTH
Stations under a clock
Station movements trained for repeatable output, not a one-rep max. Every block timed, so it becomes a line in the budget.
04 / REHEARSAL
Race-order simulation
A shortened version of the real order including transitions. Tests the plan, not the parts. Every 2–3 weeks, not weekly.
No sled? No SkiErg?
Substitutions that keep the purpose.
| Station | What it actually demands | Gym substitution |
|---|---|---|
| Sled push | Sustained horizontal leg drive under load | Steep treadmill push (motor off if permitted), heavy prowler-style carry, weighted incline walk |
| Sled pull | Repeated hip-hinge pulling with grip fatigue | Banded pulls, heavy seated rope pull, weighted backwards drag on a slide mat |
| SkiErg | Upper-body-led aerobic output | Rowing intervals, banded overhead pull-downs for time, medicine-ball slams |
| Farmers carry | Grip and trunk endurance while moving | Dumbbell or kettlebell carries, loaded shuttle walks |
| Sandbag lunges | Loaded single-leg endurance | Barbell or dumbbell walking lunges, weighted-vest step-ups |
| Wall balls | Repeated squat-to-throw under fatigue | Thrusters at light load, squat-to-press for reps |
A substitution is only valid if you record it. "45 minutes of work" tells you nothing next month; "sled substitution, 6 × 50 m weighted incline, 8:40 total" is a budget line you can compare against.
Turn timed sessions into a plan that adapts.
StationPace for iPhone and iPad runs each session on a live clock that survives locks and calls, records run, work and transition separately, then compares target versus actual so the next block changes one thing on purpose.
Download on the App Store →