Every run is broken into sections. Each color tells you how hard to run, and each time is when you should reach the end of that section, measured from the start of the run.
What to do
Where on this course
Tap a zone on the map or above to see what it means. The highlighted station box is your next station, with your target time inside.
Run 1 breakdown
Your split for every run and station, and the race clock when you reach each station.
| Run | Split | Pace /km | Clock at station | Station | Target | Roxzone |
|---|
Targets for each station.
Most athletes don't carry a phone on course. Print this band at 100% on letter paper in landscape, cut it out and tape it around your wrist. The large number is the race clock when you reach each station.
How to race this course. Read it once before race day; the checkpoints and pace band do the rest.
The five pacing zones
Every lap is split into zones so you know when to save energy and when to spend it. The same colors appear on the map and in the checkpoints.
Count every IN
Each 1 km run is the short stretch from OUT to the IN sign, then two full laps. Count each time you pass the IN sign: one, two, three, go in. Going in early or skipping a lap costs a time penalty, so say the count out loud if it helps.
Run the first two runs at plan, not faster
Fresh legs and race-day adrenaline make runs 1 and 2 feel easy. Time banked there usually comes back with interest after the sleds. If you reach the second IN well ahead of your checkpoint, ease off.
Expect slower runs after heavy stations
After the sled push, sled pull, burpee broad jumps and lunges, your legs are loaded. Your plan already allows for this. Ease in until the World Store on those runs, then build back to pace.
Check your time at the second IN
Look at your watch when you pass the IN sign for the second time and compare it with your checkpoint. Within 10 seconds: keep going. Further behind: use the push zones to close the gap, but don't sprint. More than a minute behind by run 4: move your goal back by that amount and race the new plan.
Keep moving in the Roxzone
Walking in and out of stations adds minutes over a race. On this course the longest walks are to the ski erg and out of the row, farmers carry and lunges. Jog them. Use the walk into each station to plan your first reps.
Break stations up before they break you
Short, planned breaks beat long, forced ones. Keep the sleds moving even if slowly. Decide your wall ball sets before you start and keep rests to a few breaths. On run 8 hold back until the Red Bull tunnel; wall balls start about 20 m past the IN sign.
Doubles: rules that cost time
Race morning
Arrive early for check-in and bag drop. Find the IN and OUT signs before your wave. Warm up with an easy jog, a few lunges and squats. Eat a breakfast you’ve trained on, and wear shoes you’ve raced in before.