How fast would you be?

• 8 runs: your pace on tired legs

  Your 5 km time becomes a race pace. In the race you run every kilometre on pre-fatigued legs – depending on background, weekly volume and experience, roughly 10 to 24 % slower than a fresh 5 km. Run 1 is the fastest; after the sleds, burpee broad jumps and lunges it gets heavier. Don't know your 5 km time? We estimate it from your easy running, weekly kilometres and background.

• 8 stations: typical times in your division

  The starting point is the typical (median) time of each station in your division, at your weights. Your station check moves each station up or down: wall balls, sleds, burpee broad jumps and lunges directly. Ski erg and row follow your running level and general fitness, the farmers carry your fitness and how the sled felt.

• Transition zone, age and best time

  For the transition zone we allow roughly 4 to 10 minutes depending on experience and fitness. From 40, your age group's reference times are factored in proportionally. If you already have a best time, it counts a lot – a real race is the best information there is.

• A range, not a fantasy number

  The less that's measured, the wider the range. Without a 5 km time or before your first race it gets wider, with a best time narrower. In the app the estimate gets sharper with every retest.

• Time sinks

  For each of the 17 segments we compare your time with your own balanced profile – how fast you would be there if that station were as strong as the rest. The difference is your time sink. The 8 runs count together as one: “Running (8 km)”.

All values are estimates, not guarantees. Form on the day, the course and the transition zone on site affect your result. Your answers are processed only in this browser tab and are neither stored nor transmitted. More in the privacy policy.