Enter your target finish time and division to get personalised split targets for every run and station. Adjust your strategy and race smarter.
| # | Segment | Distance / Reps | Target Time | Effort | Cumulative |
|---|---|---|---|---|---|
| 1 | Run 1 | 1 km | 6:46 | easy | 6:46 |
| 2 | SkiErg | 1,000m | 9:30 | hard | 16:16 |
| 3 | Run 2 | 1 km | 7:07 | moderate | 23:24 |
| 4 | Sled Push | 50m | 4:45 | hard | 28:09 |
| 5 | Run 3 | 1 km | 7:07 | moderate | 35:16 |
| 6 | Sled Pull | 50m | 4:45 | hard | 40:01 |
| 7 | Run 4 | 1 km | 7:07 | moderate | 47:09 |
| 8 | Burpee Broad Jump | 80m | 10:34 | hard | 57:42 |
| 9 | Run 5 | 1 km | 7:07 | moderate | 64:50 |
| 10 | Rowing | 1,000m | 9:30 | moderate | 74:20 |
| 11 | Run 6 | 1 km | 7:07 | moderate | 81:27 |
| 12 | Farmers Carry | 200m | 4:13 | moderate | 85:41 |
| 13 | Run 7 | 1 km | 7:20 | hard | 93:01 |
| 14 | Sandbag Lunges | 100m | 5:17 | hard | 98:18 |
| 15 | Run 8 | 1 km | 7:29 | hard | 105:47 |
| 16 | Wall Balls | 75-100 reps | 4:13 | moderate | 110:00 |
Start your first run at a comfortable conversational pace. Many beginners go out too fast and pay for it by station 5.
Walk the transitions between the run track and station areas. These 30-60 second windows are free recovery.
On the sled push, use short powerful steps rather than trying to sprint. Reset your grip every 10 metres if needed.
Save energy on the SkiErg and row by settling into a sustainable rhythm early. Do not race the person next to you.