The hybrid race, explained
Eight 1 km runs, eight functional stations, one running clock. Here’s exactly what you’ll face, station by station — plus divisions, finish-time benchmarks, and where the free time hides.
of running, split into eight 1 km legs
functional stations, one after each run
clock that never stops — transitions count
- Run11k 1 SkiErg 1000 m
- Run21k 2 Sled Push 50 m
- Run31k 3 Sled Pull 50 m
- Run41k 4 Burpee Broad Jumps 80 m
- Run51k 5 Rowing 1000 m
- Run61k 6 Farmers Carry 200 m
- Run71k 7 Sandbag Lunges 100 m
- Run81k 8 Wall Balls 100 reps
Every station, in order
SkiErg
A 1000 m ski-erg pull. Pure engine — your first chance to settle into rhythm.
Sled Push
A heavy 50 m sled push. Leg drive and breath control — the classic heart-rate spike.
Sled Pull
A 50 m hand-over-hand sled pull. Grip, back and legs, low and braced.
Burpee Broad Jumps
80 m of burpee broad jumps. Full-body fatigue — pacing here makes or breaks the back half.
Rowing
A 1000 m row at the halfway mark. Hold power without redlining for the runs ahead.
Farmers Carry
200 m loaded carry. Grip endurance and posture — minimise drops to save big chunks of time.
Sandbag Lunges
100 m of weighted walking lunges. Deep quad burn this late is brutal — grind a steady cadence.
Wall Balls
100 wall balls to finish. Legs and lungs on empty — break them smart, then bring it home.
Open, Pro, Doubles, Relay
Open
Standard individual division and the usual entry point — one athlete, standard loads, sub-divided by gender and age.
Pro
Same format, heavier loads and stricter standards. Pro women’s loads often equal open men’s. For experienced, competitive athletes.
Doubles / Pairs
Two athletes run every kilometre together and split the station work between them — smart work-division wins.
Relay
A team of four divides the course, tagging in so the right athlete handles the right leg.
What a good time looks like
| Level | Gender | Finish | Avg run pace |
|---|---|---|---|
| Elite | Men | 53–65 min | 4:00-4:30 /km |
| Competitive | Men | 65–80 min | 4:30-5:00 /km |
| Intermediate | Men | 80–105 min | 5:00-6:00 /km |
| Beginner | Men | 105–135 min | 6:00-7:00 /km |
| Elite | Women | 56–70 min | 4:00-4:30 /km |
| Competitive | Women | 70–85 min | 4:30-5:00 /km |
| Intermediate | Women | 85–110 min | 5:00-6:00 /km |
| Beginner | Women | 110–140 min | 6:00-7:00 /km |
Don’t guess where you land — run your numbers through the simulator for a personalised prediction.