Your First Sim

A sim (short for simulation) is a practice event that replicates race conditions — or part of them — in a gym setting. They range from full race simulations that mirror every station and distance to shorter mini sims and training sessions that focus on specific elements.

Most gyms provide the equipment you'll use during the sim, but there are a few essentials you should bring yourself.

• Running shoes— road trainers work fine; no need for specialist shoes
• Water bottle— you'll want to sip between stations
• Towel— a small gym towel for sweat and grip
• Grip aids— chalk or liquid grip if you struggle with pull-ups or carries (optional)
• Post-workout snack— something easy to eat after — a banana, protein bar, etc.

Keep it simple. You're going to sweat a lot, run a fair bit, and handle equipment like sleds, sandbags, and wall balls.

• Comfortable running shorts or leggings— avoid anything too baggy that could snag on equipment
• Breathable top— synthetic material dries faster than cotton
• Running socks— avoid ankle socks if you're doing wall balls — shin rub is real
• Sports watch (optional)— useful for pacing if you have one, but not essential

The number-one mistake first-timers make is going too hard on the runs. A sim is a test of consistent effort, not top speed.

Nothing bad. Seriously. A sim is practice, not a test you can fail.

If you hit a wall on a station — maybe the sled feels impossibly heavy or your arms give out on the wall balls — you have options. Take a breather, scale the weight, reduce the reps, or skip to the next station. Every gym running a sim expects this. The coaches are there to help, not judge.

The whole point of a sim is to learn where your weaknesses are before race day, not to pretend they don't exist.