Sub 1:00 splits
This plan aims for 0:59:30, 30 seconds under the mark. For Open Men that means runs averaging 3:45 per km, 25:11 across the eight stations and 4:19 in the Roxzone. Pick your division or change any split below.
0:59:30
Splits are shaped from typical races at that finish time. Switch to to adjust any of them.
Tap a time to type it: 445 means 4:45. Hold − or + to change it quickly.
Advanced: run fade and Roxzone
Fade keeps your average pace but makes Run 1 faster and Run 8 slower, the way most races go. Roxzone is the walk or jog in and out of each station.
Race sheet
| Segment | Split | Clock |
|---|---|---|
| Run 11 km | 3:42 | 0:03:42 |
| 1. SkiErg1,000 m · 1:58 /500 m | 3:55 | 0:08:09 |
| Run 21 km | 3:43 | 0:11:52 |
| 2. Sled Push50 m · 152 kg | 2:19 | 0:14:43 |
| Run 31 km | 3:44 | 0:18:27 |
| 3. Sled Pull50 m · 103 kg | 3:29 | 0:22:28 |
| Run 41 km | 3:45 | 0:26:12 |
| 4. Burpee Broad Jumps80 m | 3:13 | 0:29:58 |
| Run 51 km | 3:45 | 0:33:43 |
| 5. Rowing1,000 m · 2:03 /500 m | 4:06 | 0:38:22 |
| Run 61 km | 3:46 | 0:42:08 |
| 6. Farmers Carry200 m · 2 × 24 kg | 1:24 | 0:44:04 |
| Run 71 km | 3:47 | 0:47:52 |
| 7. Sandbag Lunges100 m · 20 kg | 3:01 | 0:51:25 |
| Run 81 km | 3:48 | 0:55:14 |
| 8. Wall Balls100 × 6 kg · 27/min | 3:44 | 0:59:30 |
| Finish | 0:59:30 |
Sub 1:00 in every division
The same finish time asks for different splits once the sleds get heavier. Split times per segment, before Roxzone.
| Segment | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Run paceaverage per km | 3:45 | 3:45 | 3:38 | 3:38 |
| 1. SkiErg1,000 m | 3:55 | 4:04 | 3:52 | 3:55 |
| 2. Sled Push50 m | 2:19 | 2:18 | 2:33 | 2:33 |
| 3. Sled Pull50 m | 3:29 | 3:32 | 3:53 | 3:55 |
| 4. Burpee Broad Jumps80 m | 3:13 | 3:11 | 3:04 | 3:04 |
| 5. Rowing1,000 m | 4:06 | 4:14 | 4:02 | 4:06 |
| 6. Farmers Carry200 m | 1:24 | 1:25 | 1:33 | 1:34 |
| 7. Sandbag Lunges100 m | 3:01 | 3:00 | 3:19 | 3:20 |
| 8. Wall Balls100 reps | 3:44 | 3:43 | 4:04 | 4:05 |
| Roxzoneall 16 transitions | 4:19 | 4:03 | 4:06 | 3:54 |
| Finish | 0:59:30 | 0:59:30 | 0:59:30 | 0:59:30 |
What a sub 1:00 takes
Running is 50% of this race: 8 km at 3:45 per km comes to 30:00. If your open 5 km pace is well under that, the time is in the stations. If it isn't, run training will move your finish most.
The longest station in this plan is Rowing at 4:06 (1,000 m for Open Men). The Rowing guide covers the standards and pacing.
Roxzone time adds up quietly. 4:19 spread over 16 transitions is about 0:16 each time you go in or out. Walking it with purpose instead of strolling is free time.