Wietrzyk leads the women's field

Wietrzyk finished ahead of Lauren Weeks, whose 56:24.37 left her a little over 14 seconds behind. Vivian Tafuto was third in 57:55.34, and the three took Elite 15 singles places for the 2027 World Championships under this season's qualification rules. The full race standings show Lena Putters fourth and Danél Louw fifth.

Reigning world champion Alyssa McElheny finished ninth, four months after beating Wietrzyk to the title in Stockholm.

Noble holds off Greer

Noble's 53:19.12 beat Luke Greer's 53:21.12 by exactly two seconds. Hidde Weersma completed the podium in 53:41.20, and Cole Learn was fourth in 53:44.47.

Learn finished one place outside the qualifying positions for Hong Kong. Under the series rules, the top three in each Elite 15 race qualify for their World Championships division, subject to eligibility and a results review. Our Elite Series explainer sets out the full qualification rules.

Challenger winners earn a place in London

Stefanie Oswald won the women's Challenger 15 singles in 58:42, and Jannik Czapla won the men's race in 53:58. Both earned a place in the next Elite 15 field, in London.

A Challenger win leads to the next Elite race, not directly to the World Championships as an Elite 15 podium does. London is scheduled for 3 and 4 December, followed by Bangkok, Las Vegas and Lyon. Oswald and Czapla will race for Elite 15 podium places there, and athletes who finished outside the top three in Hamburg have the remaining series races to qualify.

The doubles races the next day are covered in our Hamburg doubles results.

Frequently asked questions

Who won the Elite 15 singles races in Hamburg?

Joanna Wietrzyk won the women's race in 56:10.21, and Sean Noble won the men's race in 53:19.12.

When is the next Elite Series race?

The official calendar lists London on 3 and 4 December 2026.

Weeks and Tafuto add a doubles win

Weeks and Tafuto finished in 52:49.25, ahead of Charlie Searle and Lauren Stockley in 53:47.14. Saskia Millard and Holly Archer were third in 53:51.63, just 0.44 seconds ahead of Seka Arning and Stefanie Oswald in 53:52.07, the results table shows.

Weeks had finished second in Friday's women's singles race, with Tafuto third. Winning together on Saturday gave them a doubles qualifying result on top of their singles podiums.

Learn and Dubé take the men's race

Learn and Dubé won in 47:54.15. Charlie Botterill and Jake Dearden were second in 48:09.66, followed by Luke Greer and Jake Williamson in 48:39.63.

Learn had finished fourth in Friday's Elite 15 singles, one place off the podium, and Dubé was second in the men's Challenger 15 singles. Greer's third place with Williamson gave him a second podium of the weekend after finishing runner-up in singles, as the event recap records.

Challenger doubles winners head to London

Gloria Corbetta and Camilla Massa won the women's Challenger doubles race in 56:26. Louis Osselaer and Emile Mattheeuws won the men's race in 49:15. Both teams earned places in the Elite 15 doubles races at the next Elite Series weekend, in London on 3 and 4 December, where they can race for podium places of their own.

Frequently asked questions

Who won women's Elite 15 doubles in Hamburg?

Lauren Weeks and Vivian Tafuto won in 52:49.25.

Who won men's Elite 15 doubles?

Cole Learn and Frédéric Dubé won in 47:54.15, ahead of Charlie Botterill and Jake Dearden.

What changed on the sled

The contact surfaces under the new sled can be replaced as they wear, and the sled keeps the same weight. The replacement blades fit only the new model, not the original fixed-blade version, so a gym with an older sled cannot retrofit the new parts.

What it means for training

A sled's listed load is only part of how it feels. The surface, the condition of the equipment and how familiar you are with the movement all affect a session. The companies aim to reduce variation caused by wear, but the announcement does not show that differences between venues have gone away.

If you have access to a sled, practise the push and pull at a load suited to your division and experience. Pay attention to how you get the sled moving and how you recover for the next run, rather than treating one gym's setup as an exact preview of race day. Our guide to training for the sleds without a sled covers what to do if you cannot get on one.

Availability and maintenance

The upgraded sled is in use for the 2026/27 season, with its commercial launch listed as 8 October 2026. Centr suggests replacing the blades after about 10,000 metres of commercial use, though how often they need replacing depends on use.

For gym owners, the first question is whether their sled is the compatible model, followed by the cost and availability of replacement parts.

Frequently asked questions

Will the new blades make sleds easier?

The companies describe the change as a way to manage wear and improve consistency, not as a change meant to make sleds easier or harder. See the announcement coverage.

Can the blades be fitted to the original sled?

No. The replacement blades fit the new model only, not the original fixed-blade sled.

McIntyre builds an early lead

McIntyre finished in 56:40, ahead of Rončević in 57:35. Tobias Lautwein was third and Ryan Kent fourth, both listed at 58:26, though the race report says Lautwein reached the line a tenth of a second ahead.

McIntyre led out of the SkiErg and built his advantage through the early stations, which gave him a clear win. Further back, the race for the other podium places went into the wall balls. Rončević passed Kent for second, and Lautwein passed Kent for third at the line.

Weeks returns to the top

Weeks regained the women's world title ahead of Jacoby, with Belle Macfarlane completing the podium. The Manchester recap describes Weeks holding the lead into the wall balls and finishing 32 seconds ahead of Jacoby.

The return in Nice

The two met again at the 2024 championships in Nice, where the results reversed their order. In Manchester, Weeks had the stronger finish. In Nice, Jacoby built a large lead before the last station and won, with Weeks second. Rončević also improved on his runner-up finish, winning the men's title.

Frequently asked questions

Who won the 2023 World Championships?

Hunter McIntyre and Lauren Weeks won the men's and women's singles titles.

Where were the 2023 World Championships held?

At Manchester Central Convention Centre in Manchester, England.

Meier makes her move at the burpee broad jumps

Joanna Wietrzyk led into the burpee broad jumps, but Meier passed her during the station and came out in front. That left Meier the row, farmers carry, lunges and wall balls to defend her lead, and she stayed ahead through all four to win her first title in 58:56. Wietrzyk was second in 59:17 and Lauren Weeks third in 59:43.

Wenisch survives a late charge

McIntyre led earlier in the men's race, but Wenisch closed the gap and went in front around the run into the row. By the wall balls he had a 40-second advantage. McIntyre made up most of that while Wenisch worked through his last reps, but the German held on to win by five seconds.

Wenisch adds a doubles title

Wenisch and Jannik Czapla also won the men's Elite 15 doubles title, so he left Navy Pier with two titles. Lauren Weeks and Lauren Griffith won the women's doubles, giving Weeks a win to go with her singles podium.

A year later in Stockholm, Wenisch led into the last station again, but Dylan Scott caught him at the wall balls.

Frequently asked questions

Who won the Elite 15 singles at the 2025 World Championships?

Linda Meier won the women's title and Tim Wenisch won the men's title. The event recap lists their times as 58:56 and 53:53.

Where were the 2025 World Championships held?

At Navy Pier in Chicago.

McElheny takes control before the sled pull

McElheny went into the lead on the run before the sled pull and held it through the remaining stations. She reached the wall balls 41 seconds ahead of Joanna Wietrzyk, and although her lead shrank there and she had some no-reps, she finished 15 seconds clear.

Wietrzyk was second in 57:14 and Sinead Bent third in 57:24. It was McElheny's fifth individual HYROX race. Wietrzyk went on to win the Elite Series opener in Hamburg in October.

Scott changes the race at the wall balls

Tim Wenisch, the 2025 champion, led into the last station, with Hunter McIntyre and Charlie Botterill also near the front. Scott arrived further back, but kept working through the wall balls while the athletes ahead broke their sets, caught Wenisch and crossed first.

Scott's 53:47 stood as the winning time. Louis Osselaer was second in 54:02, and Wenisch third in 54:04 after a 15-second penalty on his last wall ball, which left him two seconds behind Osselaer in the final standings.

The doubles champions

Lauren Weeks and Vivian Tafuto won the women's Elite doubles title in 53:31. Alexander Rončević and Wenisch won the men's race in 48:57, and the doubles results show a 35-second gap to Jake Williamson and Hunter McIntyre.

Frequently asked questions

Who won the 2026 Elite 15 singles titles?

Alyssa McElheny won the women's race and Dylan Scott won the men's race in Stockholm. Their times and podiums are in the race results.

Where were the 2026 World Championships held?

At Strawberry Arena in Stockholm, Sweden, from 18 to 21 June 2026.

Sandbach leads into the last station

Rončević, Sandbach and defending champion Hunter McIntyre were among the athletes fighting for the lead early. Sandbach lost ground after a penalty at the sled pull, then recovered to lead again by the lunges. He started the wall balls 23 seconds ahead of Rončević.

Both athletes had no-reps at the wall balls, but Rončević closed the 23-second gap and crossed first, 11 seconds ahead.

Kelly completes the podium

Kelly finished 21 seconds behind Sandbach, making it three men under 57 minutes. Pelayo Menendez Fernandez was fourth in 58:30, and McIntyre fifth in 58:37.

McIntyre had won the previous championship in Manchester, with Rončević second (our Manchester recap has the details). In Nice the order changed, with Rončević on top and McIntyre fifth. Meg Jacoby won the women's race.

Frequently asked questions

Who won the men's Elite 15 at the 2024 World Championships?

Alexander Rončević won in 56:21, ahead of Michael Sandbach and James Kelly.

Where was the race held?

At the Palais des Expositions in Nice, France.

The lead opens at the sled pull

Jacoby and Lauren Weeks were among the leaders early, but Weeks lost ground at the sled pull and Jacoby went to the front. She extended her advantage through the next stations and left the row more than two minutes ahead of her nearest chasers. She kept the lead to the wall balls, finished the last station without a break and crossed in 59:59, nearly four minutes clear of Weeks in the final classification.

The podium fight continued after the finish

Behind Jacoby, the final run brought Linda Meier, Vivian Tafuto and Viola Oberländer to the wall balls within seconds of each other. The fight for second and third went down to the last reps, and post-race penalties changed the order.

The published recap lists Weeks second in 1:03:37, Tafuto third in 1:03:44 and Oberländer fourth in 1:03:45. It reports that penalties were applied to athletes who crossed the line before their judges had cleared them, with an extra penalty for Oberländer at the SkiErg.

Jacoby had finished second to Weeks at the 2023 championships in Manchester. In Nice, Alexander Rončević won the men's title.

Frequently asked questions

Who won the women's Elite 15 at the 2024 World Championships?

Meg Jacoby won in 59:59, ahead of Lauren Weeks and Vivian Tafuto.

Where were the 2024 World Championships held?

The race was held at the Palais des Expositions in Nice, France.

Movement through the Roxzone counts toward your finish time. The layout varies by venue, so use the event briefing and the course markings to learn the route for your race.

What happens between a run and a station

After each run you follow the marked entrance into the station area, complete the workout and take the marked exit back onto the course. This repeats as the race alternates between runs and stations, until the wall balls, after which you head for the finish instead of another run.

How far you walk or jog to a station depends on where it sits in the venue. Moving deliberately while you find your lane saves the time you would lose by rushing past the right entrance and turning around.

Learn the layout before your wave

If your event publishes a venue map, study the Roxzone entrances, exits and station positions before you start. Listen to the briefing and ask an official if anything is unclear, especially where the route changes near the finish.

Learn the order of the stations too. The official format puts the SkiErg first and the wall balls last, with the sleds, burpee broad jumps, row, farmers carry and lunges in between. Our guide to the eight stations covers each one. If you know what comes next, you have one less decision to make as you enter the station area.

Practise moving with a purpose

You cannot reproduce an unfamiliar venue in training, but you can practise finishing a run, finding a piece of equipment and starting the next movement without an unnecessary pause. Set up a short route between your running area and a station, then rehearse the transition at a controlled effort.

Keep the drill controlled and give other people in the gym space. On race day, follow the marked route and check the current rulebook for station requirements.

Read your results in context

When you review your results, check how the official timing labels each split before deciding where you lost time. Layouts differ between venues, so a longer transition at one race may reflect the route as much as how you moved through it.

Frequently asked questions

Does time in the Roxzone count toward my finish time?

Yes. Time spent moving between the run course and the stations is part of your overall race time, as this transition guide explains.

Is the Roxzone the same at every event?

No. The entrances, exits and route to each station depend on the venue. Check the event map and follow the marked course.

The race format lists 100 wall balls in the current individual race, with the ball weight set by division. Confirm the target and movement standards for your event in the current rulebook before you build your plan.

Start with a repeatable set

Choose a set size you can complete with consistent depth and accurate throws, then rest briefly and repeat. Five sets of 20 is a useful starting point, but it is only an example. If the last reps of your first set are already unreliable, use smaller sets.

Plan the breaks as carefully as the sets. Count breaths or use a clock so a short pause does not become a long one, and adjust on race day if your technique starts to break down.

Train the movement before adding fatigue

Practise squatting to the required depth and sending the ball to the target in one smooth motion. Keep the ball close enough to control it on the way down, and use a weight and target that let you make valid reps consistently.

A missed target or a squat that is too shallow can mean a rep does not count. Read the current singles rulebook for the standards that apply, rather than relying on what your gym accepts.

Rehearse the final station

Once the movement feels comfortable, practise wall balls after a controlled run or another station. For example, run 400 metres at a manageable effort, complete a set of wall balls, recover, and repeat for three rounds. Pick a rep count that lets you keep your technique for the whole session.

Use those rounds to learn how quickly you can settle your breathing and start a valid set. Build confidence with the movement while fresh first, and do not treat 100 reps after every workout as a requirement.

Execute on race day, do not experiment

Write down your opening set, a smaller backup set and a rest cue. If the opening plan feels too aggressive, switch early rather than waiting for repeated no-reps. A manageable set done cleanly sets you up for the next one better than a long set that leaves you unable to restart. Our guide to pacing your first race covers how to arrive at this station with something left.

Frequently asked questions

How many wall balls are in a race?

The current individual race format lists 100 reps. Check your division's requirements and the current rulebook before racing.

Should I do all 100 wall balls unbroken?

Only if you have practised it at your race weight and can keep making valid reps when tired. Planned smaller sets are a sensible strategy if you cannot sustain one continuous set.

Understand what you share

In doubles, both athletes run all eight one-kilometre segments and enter and leave each station together. Partners can divide the station work, with one person working at a time.

That is different from a relay, where teammates take turns completing parts of the course. Before you register, check the division and the published weights that apply to your team (our divisions and weights guide explains the options), then read the current doubles rulebook for station standards.

Set a shared running effort

Train together before race day and find a pace you can both hold after a station. The stronger runner should resist setting an opening pace that leaves the other struggling, because you have to stay together for the whole race.

Run at an effort where you can still talk to each other rather than chasing a number only one of you has practised. If either of you is working too hard early, ease off before the sleds and lunges make recovery harder.

Divide the stations before you start

Agree who starts each station, how you will call a change and what happens if one of you needs to switch early. An even split works well when your strengths are similar, but there is no requirement to divide the work equally. A partner with a strong row, for example, might take more of it while the other gets ready for the next run.

Practise the changeovers in the gym, including getting on and off the machines safely. For wall balls, find a set size you can both repeat with accurate throws, and decide how you will tell each other if the plan stops working.

Keep a backup plan

Leave room for a difficult station or an unexpectedly hard run. Agree on a simple signal for an early change and a smaller wall ball set size you can both manage. These decisions are easier to make in training than while a judge is counting and another team is waiting for the equipment.

Frequently asked questions

Do both doubles partners run the full distance?

Yes. Both partners complete all eight runs together.

Do partners have to split each station equally?

No. Teams can divide the work according to their strengths, as long as they follow the current station rules.

In the race format, both stations cover 50 metres and come early, straight after the SkiErg. The weight depends on your division, and the listed load includes the sled, so check your category before deciding what to prepare for.

Build strength for the push

The push asks you to produce force while moving forward under load. Squats, split squats and step-ups strengthen your legs, and short, controlled efforts on an incline treadmill add walking under fatigue. Use a treadmill only as its manufacturer intends, and do not force a powered belt with the motor off unless the machine is designed for it.

A simple starting session is three sets of eight controlled step-ups per leg, followed by three sets of eight split squats per leg. Choose a load that lets you keep your balance and finish with good form. Rest between sets, and adjust the work to your experience.

There is no reliable way to convert a dumbbell weight or treadmill incline into the resistance of a race sled. Use these exercises to build capacity, then learn the movement on a sled when you can.

Practise pulling under fatigue

Rows, cable pulls and rope work develop the upper-back and grip strength the pull needs. If your gym has a cable station, try standing cable rows with a steady hand-over-hand rhythm, keeping enough tension on the handle to control every rep.

The pull also needs a braced, controlled body position. Read the station guide and the current rules before you practise, paying attention to the equipment, lane and movement standards you will meet on race day.

Add running after strength work

A session does not need to recreate the whole race to be useful. After a short warm-up, try three rounds of a comfortable 400-metre run, eight step-ups per leg and eight cable rows. Rest long enough to keep the next round controlled, and stop or reduce the load if your form slips.

This is an example session, not a prescribed pace or a replacement for an individual plan. If you are new to running or strength training, start with less and build gradually. Our guide to training without the kit has substitutions for the other stations.

Find one chance to practise

A gym day pass, a coached class or a session with a training partner can give you time on a real sled. Notice the surface, how the sled starts moving and how quickly you recover for the next run. Conditions vary, so treat the session as a chance to learn the movement, not a promise of how race day will feel.

Frequently asked questions

Can I race without sled training?

You can train the strength and pulling patterns without a sled, but the alternatives do not reproduce the equipment or the surface. If you can, practise on the real station before your race.

How heavy is the sled?

The load depends on your division. Check the published weights and your event's current rulebook, and note whether the stated load includes the sled.

It is the last entry with a date on the current official calendar, after a run of late-May races that includes Cardiff, Portland, Rimini and Riga. Hong Kong also hosts a regular race weekend earlier in the season, from 7 to 10 January 2027.

For elite athletes, the route to Hong Kong runs through the five-race Elite Series. We explain the format and the qualification rules in our Elite Series explainer.

The full list of dated events, with links to each official event page, is in our race calendar.

The schedule

Each round features an Elite 15 race and a Challenger 15 race, in both Singles and Doubles. The season ends at the World Championships in Hong Kong, which the official event finder lists for 10–13 June 2027.

Elite 15 and Challenger 15

The Elite 15 is the field of the fifteen top-ranked athletes in a division. The Challenger 15 covers the athletes ranked 16th to 30th and runs on the same stage.

How qualification works

According to the organiser:

• Athletes need an athlete licence to earn ranking points.
• Points come from a global leaderboard that looks back over a rolling 365 days.
• Singles rankings count an athlete's best five results. Doubles rankings count the best three.
• Doubles pairs must share a nationality to earn points and to race in the series.
• Qualification for each round locks roughly 21 days before the race. The top fifteen in each division are invited to the Elite 15, and those ranked 16th to 30th to the Challenger 15.
• From the second race onward, each Elite 15 field is the top fourteen ranked athletes plus the winner of the previous round's Challenger 15.

That rule gives a Challenger 15 winner a direct route into the next Elite 15 field, regardless of where they sit in the rankings.

How athletes reach the World Championships

Only the top three athletes or doubles teams in each Elite Series race qualify for the World Championships. Results can still change after a results challenge or doping control, and an athlete who qualifies this way cannot also race an age-group division at the World Championships. There is no Challenger 15 race at the World Championships.

In Hamburg, that meant six singles athletes and six doubles teams secured their places. Our singles and doubles results list who they were.

How we will cover it

We publish previews, results and analysis for each round, each clearly labelled. Results are linked to the organiser's official results service. See our elite coverage page and our editorial standards.

The order

That adds up to eight kilometres of running and eight blocks of work. Every station is preceded by a run, so you start the race running and you finish it on the wall balls.

What changes between divisions

The distances stay the same in every division. What changes is the weight on the sleds, the kettlebells, the sandbag and the wall ball, and whether you do the work alone, with a partner or in a team of four. Our guide to divisions and weights has the full table.

What this means for training

Half of the race is running, and all of that running happens with tired legs. That is why most sensible preparation is built on three things: steady running fitness, enough strength to move the station loads without a fight, and practice at running straight after station work. The training planner builds a week-by-week schedule around those three.

Check the rulebook

This guide covers the format. Movement standards, penalties and equipment rules live in the official rulebook, which is updated between seasons. Read the current version before you race.

The four ways to race

• Open is the standard individual race.
• Pro is the individual race with heavier weights, aimed at experienced racers.
• Doubles is two athletes. Both run every kilometre together and split the station work however they like. Our doubles strategy guide covers how to divide it.
• Relay is a team of four. Each athlete runs two of the one-kilometre legs and completes one station per leg.

Published weights

Sled weights include the sled itself.

Doubles and Relay teams use the weights of the matching individual Open division: women's teams use the Women (Open) weights and men's teams use the Men (Open) weights. Mixed Doubles uses the Men (Open) weights. In Mixed Relay, each athlete uses the Open weight for their own category.

Choosing a division for a first race

The organiser describes Open as the standard race and Pro as being for experienced racers who want heavier weights. Beyond that, the choice is yours. A reasonable test: if you cannot yet move the Open sled weights for the full distance in training, Doubles lets you share that work while you build up to it.

Sled weight is not the whole story

How heavy a sled feels depends on the floor surface as well as the load, so a weight that moves easily in your gym can feel different on race day. Train with some margin.

01 SkiErg, 1,000 m

The first station arrives after one kilometre, when you feel fresh. The pull should come from a hinge at the hips with the arms finishing the stroke, not from the arms alone. Practise holding a rhythm you could keep for twice the distance.

02 Sled Push, 50 m

For many people this is the heaviest-feeling station. Keep your arms long or locked, your body leaning into the sled, and take short, steady steps. Stopping and restarting costs more than moving slowly.

03 Sled Pull, 50 m

You pull the sled towards you with a rope. Most people do best by sitting back into the pull and using their legs and bodyweight, then walking backwards to take up the slack. Grip and lower back tire first, so practise it after other work, not only when fresh.

04 Burpee Broad Jump, 80 m

Chest to the floor, stand, jump forwards, repeat. This is a pacing station more than a strength one. Find a jump length and a breathing pattern you can repeat without pausing.

05 Rowing, 1,000 m

This is the halfway point. Drive with the legs first, then swing the body, then pull with the arms. Use the row to settle your breathing rather than to make up time.

06 Farmers Carry, 200 m

You carry two kettlebells by your sides. Stand tall, take quick steps, and decide before you start where you will put the bells down if you need to. Grip is the limiter.

07 Sandbag Lunges, 100 m

Walking lunges with a sandbag on your shoulders. Your legs will already be tired from seven kilometres. A steady, unbroken rhythm matters more than long steps.

08 Wall Balls, 100 reps

Squat, then throw the ball to a target. It is the last thing between you and the finish. Go in with a plan for how you will break up the reps, and practise that plan when you are already tired. Our wall ball strategy guide explains how to build one.

What to practise first

If you are new, start with the stations that are skills: the SkiErg, the rower and the wall ball throw. Add sled work once you have access to one. If your gym is missing equipment, the training planner swaps in alternatives, and our guide to training without the kit explains the reasoning. For the sleds specifically, see how to train for the sleds without a sled.

The race gets harder as it goes

The format puts the SkiErg and the sleds early and the lunges and wall balls late. Your legs are asked to run after every station, and each run starts a little more tired than the one before. A pace that feels easy in the first kilometre is the pace you will be fighting to hold in the seventh.

Three rules that hold up

1. Start slower than feels right. Run the first kilometre at an effort where you could speak a full sentence.
2. Use effort, not speed. Aim for the same effort on every run. Your speed will drift, and that is expected.
3. Move through stations steadily. A continuous, moderate effort usually beats sprinting and stopping.

Rehearse it in training

The only way to learn your race effort is to practise running straight after station work. Coaches call this compromised running. Sessions that alternate a kilometre with a station piece teach you what "controlled" feels like when your legs are heavy. The training planner introduces these gradually and builds to partial race simulations.

Have a wall ball plan

Decide in advance how you will split the 100 reps, and pick a split you have completed in training when tired. Sets you can repeat with short, planned rests are easier to sustain than one big opening set. Our wall ball strategy guide has more on choosing a split.

On the day

Expect the venue to be loud and the start to be fast. Let people go. You will see many of them again after the sleds.

Training

Research on tapering in endurance sport points the same way: reduce how much you train, and keep some of the intensity. A widely cited meta-analysis found the best results from cutting training volume substantially over about two weeks while keeping intensity and frequency. In practice that means shorter sessions, a few brief efforts at race effort, and nothing that leaves you sore. The training planner builds this taper in automatically.

Seven days out

• Read your event information and the athlete guide for your race. Start times, check-in windows and bag rules differ between venues.
• Read the current rulebook, or re-read it.
• Check your shoes and kit. Race in things you have trained in.

Two or three days out

• Do a short session with a few minutes at race effort and a light touch on two or three stations.
• Plan your travel to the venue with time to spare.
• Eat and drink normally. This is not the week for experiments.

The day before

• Rest, or do a very easy 15 to 20 minutes to stay loose.
• Pack: kit, shoes, a layer for before and after, food and drink you know, your ticket or registration details, and ID if your event asks for it.
• Write down your pacing plan and your wall ball split.

Race morning

• Eat a familiar meal with enough time to digest it.
• Arrive early enough to check in, find the start and warm up without rushing.
• Warm up gently: easy jogging, a few faster strides, some squats and lunges.

Afterwards

Walk, drink, eat, and take several easy days. Official results are published by the organiser; our race calendar links to each event's official page.

Sensible swaps

Burpee broad jumps need only floor space.

What a swap cannot do

Substitutes build fitness. They do not teach the feel of the real thing. A sled on race carpet, the rhythm of a SkiErg and the accuracy of a wall ball throw are skills. If you can, visit a gym that has the equipment a few times before your race, and use those visits for the stations you have been replacing. Our guide to training for the sleds without a sled goes into more detail on the push and pull.

Let the planner do it

Tell the training planner what equipment you have. Every session that calls for something you are missing is rewritten with the swap from this table, and marked so you can see what changed.