Guide
The race format, start to finish
Every race is eight one-kilometre runs and eight stations in the same order. This guide walks through each part.
1 min read
Reference
Guides
Plain-language answers to common race questions, with sources. You can read them in order or skip to the one you need.
Start here
What the race is and how to get round your first one.
Guide
Divisions and weights, in one table
Every division races the same distances with different loads. This table lists the published weights for Open, Pro, Doubles and Relay.
1 min read
Guide
The eight stations: what each one asks of you
A plain-language tour of every station, what tends to go wrong, and what to practise first.
2 min read
Guide
How to pace your first race
You will feel great for the first two kilometres, so pace yourself to still feel in control at kilometre six.
1 min read
Guide
Race week: a practical checklist
Your fitness is set by race week, so focus on arriving rested, fed and with time to spare.
1 min read
Guide
What the Roxzone is and how transition time works
You are still racing when you leave the running track.
2 min read
Guide
How to build a wall ball strategy
The wall balls come after eight kilometres of running and seven other stations, so your plan has to work when you are tired.
2 min read
Guide
How to build a doubles race strategy
A fast doubles team needs a plan for the runs as well as the stations.
2 min read
Going further
For when you have a race behind you.
Guide
Training without the kit
If your gym has no sled, SkiErg or wall ball target, you can still prepare. This guide covers what to swap in and what a swap cannot replace.
2 min read
Guide
How to train for the sleds without a sled
You can prepare for the sled push and pull without owning a sled, but try to use a real one before race day.
3 min read
