Sub 1:45 splits
This plan aims for 1:44:30, 30 seconds under the mark. For Open Men that means runs averaging 6:09 per km, 46:28 across the eight stations and 8:50 in the Roxzone. Pick your division or change any split below.
1:44:30
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 | 5:58 | 0:05:58 |
| 1. SkiErg1,000 m · 2:43 /500 m | 5:26 | 0:12:30 |
| Run 21 km | 6:01 | 0:18:31 |
| 2. Sled Push50 m · 152 kg | 4:52 | 0:24:30 |
| Run 31 km | 6:04 | 0:30:34 |
| 3. Sled Pull50 m · 103 kg | 6:50 | 0:38:30 |
| Run 41 km | 6:07 | 0:44:37 |
| 4. Burpee Broad Jumps80 m | 6:50 | 0:52:34 |
| Run 51 km | 6:11 | 0:58:44 |
| 5. Rowing1,000 m · 2:51 /500 m | 5:41 | 1:05:32 |
| Run 61 km | 6:14 | 1:11:45 |
| 6. Farmers Carry200 m · 2 × 24 kg | 2:41 | 1:15:33 |
| Run 71 km | 6:17 | 1:21:49 |
| 7. Sandbag Lunges100 m · 20 kg | 5:52 | 1:28:48 |
| Run 81 km | 6:20 | 1:35:08 |
| 8. Wall Balls100 × 6 kg · 12/min | 8:16 | 1:44:30 |
| Finish | 1:44:30 |
Sub 1:45 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 | 6:09 | 6:12 | 5:56 | 5:59 |
| 1. SkiErg1,000 m | 5:26 | 5:41 | 5:18 | 5:33 |
| 2. Sled Push50 m | 4:52 | 4:45 | 5:18 | 5:10 |
| 3. Sled Pull50 m | 6:50 | 6:42 | 7:28 | 7:19 |
| 4. Burpee Broad Jumps80 m | 6:50 | 6:42 | 6:29 | 6:22 |
| 5. Rowing1,000 m | 5:41 | 5:57 | 5:33 | 5:50 |
| 6. Farmers Carry200 m | 2:41 | 2:39 | 2:57 | 2:54 |
| 7. Sandbag Lunges100 m | 5:52 | 5:51 | 6:28 | 6:26 |
| 8. Wall Balls100 reps | 8:16 | 8:07 | 9:02 | 8:53 |
| Roxzoneall 16 transitions | 8:50 | 8:30 | 8:29 | 8:11 |
| Finish | 1:44:30 | 1:44:30 | 1:44:30 | 1:44:30 |
What a sub 1:45 takes
Running is 47% of this race: 8 km at 6:09 per km comes to 49:12. 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 Wall Balls at 8:16 (100 reps · 6 kg to 3.00 m for Open Men). The Wall Balls guide covers the standards and pacing.
Roxzone time adds up quietly. 8:50 spread over 16 transitions is about 0:33 each time you go in or out. Walking it with purpose instead of strolling is free time.