Race explanation / GYMRACE
What is GYMRACE?
GYMRACE is a fitness race with 5 × 1 km running and 10 stations in pairs: after every run you complete two stations back to back before the next run. Formats run from Solo and Buddy to a Relay with a team of three to five.
- Course
- 5 × 1 km run and 10 stations, two after every run
- Formats
- Solo, Buddy (two together) and Relay (3 to 5 athletes)
- Finish
- The last pair is Burpee Broad Jumps and a 50 m final sprint
- Official site
- gymrace.com
The course
GYMRACE
5 × 1 km runs and 10 stations · tap a station for the how-to
How a GYMRACE race works
Run 1 km, then two stations: sled push and wall balls, slam ball carry and rowing, kettlebell swings and SkiErg, dumbbell farmers lunges and the bike, burpee broad jumps and the final sprint. Five runs, five pairs, one clock.
In Buddy you share the work with a partner; in a Relay the team splits the runs and stations between its members.
Stations and standards
Weights, distances and reps per category are set by the organiser and can change per edition; check gymrace.com before a simulation. The timer has the standard course ready and lets you edit every station.
How to train for GYMRACE
The pairs are the hard part: two stations without a run in between means a long time without recovery. Train the pairs as blocks, then add the run before them. A simulation with splits shows which pair slows you down the most.
Tips for race day
- Pace the first station of each pair so you still have something for the second.
- Keep the slam ball high and close to your body; it saves your back and your grip.
- Step down from nothing: the bike is a 2 km effort, build it up calmly.
- Save a little for the final sprint; it is the last 50 m of a long race.
Weights, reps and rules per division are set by the organiser and can change per season. Check gymrace.com for the current standards. GYMRACE is a trademark of its owner; this page is an independent explanation.
GYMRACE questions
5 × 1 km of running (5 km) plus 10 stations in five pairs. Finish times depend on the format and the category.
Solo: you do everything yourself. Buddy: two athletes run and work together and share the stations. Relay: a team of three to five splits the runs and stations.
Yes. Open the GYMRACE timer: the 5 runs and 10 stations are set up, you time solos, buddies and relay teams at once and track splits per station.
