Sub 55 min splits
This plan aims for 0:54:30, 30 seconds under the mark. For Open Men that means runs averaging 3:27 per km, 23:03 across the eight stations and 3:51 in the Roxzone. Pick your division or change any split below.
0:54:30
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 | 3:24 | 0:03:24 |
| 1. SkiErg1,000 m · 1:51 /500 m | 3:41 | 0:07:34 |
| Run 21 km | 3:25 | 0:10:59 |
| 2. Sled Push50 m · 152 kg | 2:05 | 0:13:32 |
| Run 31 km | 3:26 | 0:16:58 |
| 3. Sled Pull50 m · 103 kg | 3:12 | 0:20:39 |
| Run 41 km | 3:27 | 0:24:06 |
| 4. Burpee Broad Jumps80 m | 2:53 | 0:27:27 |
| Run 51 km | 3:27 | 0:30:55 |
| 5. Rowing1,000 m · 1:56 /500 m | 3:51 | 0:35:15 |
| Run 61 km | 3:28 | 0:38:43 |
| 6. Farmers Carry200 m · 2 × 24 kg | 1:17 | 0:40:29 |
| Run 71 km | 3:29 | 0:43:58 |
| 7. Sandbag Lunges100 m · 20 kg | 2:44 | 0:47:11 |
| Run 81 km | 3:30 | 0:50:41 |
| 8. Wall Balls100 × 6 kg · 30/min | 3:20 | 0:54:30 |
| Finish | 0:54:30 |
Sub 55 min 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 | 3:27 | 3:26 | 3:20 | 3:19 |
| 1. SkiErg1,000 m | 3:41 | 3:43 | 3:34 | 3:36 |
| 2. Sled Push50 m | 2:05 | 2:06 | 2:19 | 2:20 |
| 3. Sled Pull50 m | 3:12 | 3:14 | 3:34 | 3:36 |
| 4. Burpee Broad Jumps80 m | 2:53 | 2:55 | 2:47 | 2:49 |
| 5. Rowing1,000 m | 3:51 | 3:53 | 3:43 | 3:45 |
| 6. Farmers Carry200 m | 1:17 | 1:18 | 1:26 | 1:26 |
| 7. Sandbag Lunges100 m | 2:44 | 2:45 | 3:01 | 3:03 |
| 8. Wall Balls100 reps | 3:20 | 3:26 | 3:43 | 3:48 |
| Roxzoneall 16 transitions | 3:51 | 3:42 | 3:43 | 3:35 |
| Finish | 0:54:30 | 0:54:30 | 0:54:30 | 0:54:30 |
What a sub 55 min takes
Running is 51% of this race: 8 km at 3:27 per km comes to 27:36. 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 3:51 (1,000 m for Open Men). The Rowing guide covers the standards and pacing.
Roxzone time adds up quietly. 3:51 spread over 16 transitions is about 0:14 each time you go in or out. Walking it with purpose instead of strolling is free time.