Sub 1:05 splits
This plan aims for 1:04:30, 30 seconds under the mark. For Open Men that means runs averaging 4:02 per km, 27:20 across the eight stations and 4:54 in the Roxzone. Pick your division or change any split below.
1:04:30
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 | 3:57 | 0:03:57 |
| 1. SkiErg1,000 m · 2:03 /500 m | 4:05 | 0:08:39 |
| Run 21 km | 3:59 | 0:12:37 |
| 2. Sled Push50 m · 152 kg | 2:34 | 0:15:48 |
| Run 31 km | 4:00 | 0:19:48 |
| 3. Sled Pull50 m · 103 kg | 3:44 | 0:24:09 |
| Run 41 km | 4:01 | 0:28:10 |
| 4. Burpee Broad Jumps80 m | 3:36 | 0:32:23 |
| Run 51 km | 4:03 | 0:36:26 |
| 5. Rowing1,000 m · 2:09 /500 m | 4:18 | 0:41:20 |
| Run 61 km | 4:04 | 0:45:24 |
| 6. Farmers Carry200 m · 2 × 24 kg | 1:32 | 0:47:33 |
| Run 71 km | 4:05 | 0:51:39 |
| 7. Sandbag Lunges100 m · 20 kg | 3:20 | 0:55:35 |
| Run 81 km | 4:07 | 0:59:42 |
| 8. Wall Balls100 × 6 kg · 24/min | 4:11 | 1:04:30 |
| Finish | 1:04:30 |
Sub 1:05 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 | 4:02 | 4:03 | 3:54 | 3:56 |
| 1. SkiErg1,000 m | 4:05 | 4:18 | 4:01 | 4:14 |
| 2. Sled Push50 m | 2:34 | 2:31 | 2:49 | 2:46 |
| 3. Sled Pull50 m | 3:44 | 3:48 | 4:10 | 4:15 |
| 4. Burpee Broad Jumps80 m | 3:36 | 3:30 | 3:26 | 3:20 |
| 5. Rowing1,000 m | 4:18 | 4:30 | 4:13 | 4:25 |
| 6. Farmers Carry200 m | 1:32 | 1:32 | 1:42 | 1:42 |
| 7. Sandbag Lunges100 m | 3:20 | 3:17 | 3:40 | 3:37 |
| 8. Wall Balls100 reps | 4:11 | 4:10 | 4:39 | 4:28 |
| Roxzoneall 16 transitions | 4:54 | 4:30 | 4:38 | 4:15 |
| Finish | 1:04:30 | 1:04:30 | 1:04:30 | 1:04:30 |
What a sub 1:05 takes
Running is 50% of this race: 8 km at 4:02 per km comes to 32:16. 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 4:18 (1,000 m for Open Men). The Rowing guide covers the standards and pacing.
Roxzone time adds up quietly. 4:54 spread over 16 transitions is about 0:18 each time you go in or out. Walking it with purpose instead of strolling is free time.