Run 4 benchmark times

The fourth 1km run, between Sled Pull and Burpee Broad Jump. The table below shows a fast, typical, and slow time for each division and age group, based on real race results, so you can see where your own time would land.

These are averages. Get a personalized report on your own race: a full summary, your pacing patterns, and a clear action plan for next time.

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By division & age group

Division	Age group	Fast	Typical	Slow
Open	Men 16-24	4:33	5:10	5:57
Open	Men 25-29	4:34	5:09	5:55
Open	Men 30-34	4:36	5:11	5:56
Open	Men 35-39	4:39	5:15	5:59
Open	Men 40-44	4:43	5:19	6:03
Open	Men 45-49	4:48	5:23	6:07
Open	Men 50-54	4:53	5:29	6:12
Open	Men 55-59	5:00	5:37	6:21
Open	Men 60-64	5:05	5:40	6:25
Open	Men 65-69	5:17	5:58	6:46
Open	Men 70-74	5:55	6:34	7:13
Open	Men 75-79	5:50	6:39	7:23
Open	Men 80-84^*	9:26	9:26	9:26
Open	Men Unknown	4:50	5:29	6:11
Open	Women 16-24	5:15	5:53	6:40
Open	Women 25-29	5:11	5:49	6:34
Open	Women 30-34	5:11	5:49	6:38
Open	Women 35-39	5:14	5:52	6:39
Open	Women 40-44	5:15	5:52	6:41
Open	Women 45-49	5:17	5:55	6:45
Open	Women 50-54	5:20	5:58	6:45
Open	Women 55-59	5:28	6:08	7:02
Open	Women 60-64	5:30	6:08	7:04
Open	Women 65-69	5:59	6:48	7:42
Open	Women 70-74	6:15	7:07	8:26
Open	Women 75-79	6:12	6:47	7:10
Open	Women Unknown	5:21	6:02	6:42
Pro	Men 16-24	4:04	4:34	5:15
Pro	Men 25-29	4:07	4:37	5:15
Pro	Men 30-34	4:09	4:40	5:18
Pro	Men 35-39	4:13	4:44	5:21
Pro	Men 40-44	4:16	4:46	5:24
Pro	Men 45-49	4:21	4:50	5:24
Pro	Men 50-54	4:30	4:55	5:29
Pro	Men 55-59	4:40	5:07	5:44
Pro	Men 60-64	5:09	5:44	6:53
Pro	Men 65-69	5:42	6:08	6:38
Pro	Men Unknown	4:24	5:05	5:54
Pro	Women 16-24	4:32	5:02	5:46
Pro	Women 25-29	4:24	4:58	5:38
Pro	Women 30-34	4:29	5:01	5:41
Pro	Women 35-39	4:32	5:05	5:44
Pro	Women 40-44	4:36	5:07	5:47
Pro	Women 45-49	4:41	5:10	5:48
Pro	Women 50-54	4:53	5:19	5:51
Pro	Women 55-59	5:01	5:28	6:01
Pro	Women 60-64	5:36	6:00	7:08
Pro	Women 65-69^*	6:58	8:10	8:10
Pro	Women Unknown	4:20	5:16	6:54
Doubles	Men 16-24	4:42	5:21	6:09
Doubles	Men 16-29	5:04	5:34	6:08
Doubles	Men 25-29	4:38	5:17	6:03
Doubles	Men Mu29	4:41	5:14	5:53
Doubles	Men Xu29	4:33	4:36	5:50
Doubles	Men 30-34	4:43	5:19	6:01
Doubles	Men 30-39	5:03	5:33	6:13
Doubles	Men 35-39	4:44	5:22	6:08
Doubles	Men 40-44	4:53	5:29	6:12
Doubles	Men 40-49	5:06	5:44	6:18
Doubles	Men 45-49	4:57	5:35	6:20
Doubles	Men 50-54	5:01	5:39	6:26
Doubles	Men 50-59	5:22	5:48	6:21
Doubles	Men 55-59	5:14	5:51	6:33
Doubles	Men 60-64	5:12	5:49	6:36
Doubles	Men 60+^*	6:17	7:26	8:28
Doubles	Men M60+	6:06	6:26	6:40
Doubles	Men 65-69	5:31	6:08	6:55
Doubles	Men 70-74	5:51	7:08	7:56
Doubles	Men M70+	6:40	7:06	8:19
Doubles	Men 75-79	5:32	6:01	6:50
Doubles	Men Unknown	4:39	5:11	5:54
Doubles	Women 16-24	5:36	6:15	6:59
Doubles	Women 16-29	5:39	6:12	6:52
Doubles	Women 25-29	5:29	6:07	6:54
Doubles	Women Wu29	5:32	6:08	6:49
Doubles	Women Xu29	5:49	6:04	6:44
Doubles	Women 30-34	5:33	6:11	6:58
Doubles	Women 30-39	5:45	6:16	6:55
Doubles	Women 35-39	5:35	6:15	7:05
Doubles	Women 40-44	5:37	6:16	7:06
Doubles	Women 40-49	5:42	6:17	7:10
Doubles	Women 45-49	5:37	6:18	7:08
Doubles	Women 50-54	5:43	6:23	7:15
Doubles	Women 50-59	5:49	6:34	7:24
Doubles	Women 55-59	5:49	6:31	7:28
Doubles	Women 60-64	6:00	6:41	7:32
Doubles	Women 60+^*	9:23	9:23	9:23
Doubles	Women W60+^*	6:11	6:48	7:26
Doubles	Women 65-69	6:12	7:28	8:48
Doubles	Women 70-74	6:47	7:25	8:31
Doubles	Women W70+^*	5:31	5:58	6:28
Doubles	Women 75-79	5:49	6:17	6:46
Doubles	Women Unknown	5:15	5:45	6:15
Doubles	Mixed 16-24	5:10	5:51	6:38
Doubles	Mixed 16-29	5:17	5:47	6:26
Doubles	Mixed 25-29	5:01	5:42	6:29
Doubles	Mixed Mu29	4:56	5:24	5:48
Doubles	Mixed Wu29^*	5:23	5:44	6:21
Doubles	Mixed Xu29	5:06	5:41	6:22
Doubles	Mixed 30-34	5:02	5:40	6:25
Doubles	Mixed 30-39	5:17	5:52	6:27
Doubles	Mixed 35-39	5:04	5:43	6:32
Doubles	Mixed 40-44	5:07	5:45	6:31
Doubles	Mixed 40-49	5:22	5:57	6:36
Doubles	Mixed 45-49	5:07	5:48	6:36
Doubles	Mixed 50-54	5:11	5:52	6:41
Doubles	Mixed 50-59	5:33	6:00	6:40
Doubles	Mixed 55-59	5:18	5:56	6:45
Doubles	Mixed 60-64	5:28	6:06	7:09
Doubles	Mixed 60+^*	7:44	7:44	7:44
Doubles	Mixed X60+	5:52	7:10	7:41
Doubles	Mixed 65-69	5:40	6:14	7:01
Doubles	Mixed 70-74	7:26	8:06	8:40
Doubles	Mixed X70+	5:20	5:58	6:22
Doubles	Mixed 75-79^*	5:16	6:38	8:40
Doubles	Mixed Unknown	5:01	5:31	6:06
Doubles	Mixed Xp^*	5:12	5:12	5:12
Pro doubles	Men 16-24	4:04	4:39	5:23
Pro doubles	Men 16-29	5:18	6:00	6:40
Pro doubles	Men 25-29	4:02	4:34	5:15
Pro doubles	Men Mu29	4:08	4:40	5:15
Pro doubles	Men 30-34	4:08	4:40	5:18
Pro doubles	Men 30-39	5:31	5:56	6:25
Pro doubles	Men 35-39	4:11	4:42	5:20
Pro doubles	Men 40-44	4:14	4:43	5:19
Pro doubles	Men 40-49	5:19	6:15	7:14
Pro doubles	Men 45-49	4:18	4:47	5:25
Pro doubles	Men 50-54	4:24	4:48	5:21
Pro doubles	Men 50-59^*	6:34	7:41	8:36
Pro doubles	Men 55-59	4:37	5:00	5:24
Pro doubles	Men 60-64	5:07	5:22	5:49
Pro doubles	Men 65-69^*	5:06	5:19	5:32
Pro doubles	Men 70-74^*	5:53	6:04	6:14
Pro doubles	Men 75-79	5:12	5:23	6:56
Pro doubles	Men Unknown	4:32	5:14	5:53
Pro doubles	Women 16-24	4:50	5:30	6:14
Pro doubles	Women 16-29	5:45	6:04	6:36
Pro doubles	Women 25-29	4:40	5:17	6:01
Pro doubles	Women Mu29^*	5:16	5:16	5:16
Pro doubles	Women Wu29	4:47	5:24	6:03
Pro doubles	Women 30-34	4:45	5:21	6:03
Pro doubles	Women 30-39	5:50	6:11	6:35
Pro doubles	Women 35-39	4:47	5:23	6:07
Pro doubles	Women 40-44	4:46	5:18	6:02
Pro doubles	Women 40-49	5:40	5:54	6:02
Pro doubles	Women 45-49	4:52	5:24	6:04
Pro doubles	Women 50-54	4:56	5:20	5:51
Pro doubles	Women 50-59^*	6:51	7:52	8:54
Pro doubles	Women 55-59	5:20	5:45	6:27
Pro doubles	Women 60-64^*	7:31	7:54	8:16
Pro doubles	Women 65-69^*	7:11	7:37	8:26
Pro doubles	Women W70+^*	4:05	4:05	4:05
Pro doubles	Women X70+^*	7:36	7:36	7:36
Pro doubles	Women Unknown	5:10	5:38	6:24
Pro doubles	Mixed 25-29	3:58	4:56	6:17
Pro doubles	Mixed Wu29^*	4:26	4:29	4:32
Pro doubles	Mixed Xu29	4:04	4:13	4:26
Pro doubles	Mixed 30-34	4:04	4:15	4:28
Pro doubles	Mixed 35-39	4:27	5:01	5:39
Pro doubles	Mixed 40-44	4:12	4:24	4:51
Pro doubles	Mixed 45-49^*	5:24	5:24	5:24
Pro doubles	Mixed 50-54	4:56	5:03	5:28
Pro doubles	Mixed X70+^*	5:25	5:56	6:28
Pro doubles	Mixed 75-79^*	8:00	8:00	8:00
Pro doubles	Mixed Unknown	4:39	4:52	4:55
Team relay	Men M30	3:16	3:32	3:46
Team relay	Men 40-49	4:52	5:01	5:20
Team relay	Men 40+	3:54	4:26	5:05
Team relay	Men M40	3:48	3:56	3:59
Team relay	Men U40	3:44	4:13	4:54
Team relay	Men X40+	4:20	5:09	6:15
Team relay	Men Unknown	3:59	4:28	5:06
Team relay	Women W25^*	3:26	3:26	3:26
Team relay	Women W30	4:02	4:17	4:44
Team relay	Women 40-49	4:07	4:31	5:00
Team relay	Women 40+	4:49	5:24	6:06
Team relay	Women M40+	4:01	4:23	5:00
Team relay	Women U40	4:38	5:11	5:50
Team relay	Women W40	4:08	4:38	5:08
Team relay	Women W40+	4:56	5:19	5:48
Team relay	Women X40+	4:44	5:00	5:17
Team relay	Women W50^*	5:17	5:35	6:04
Team relay	Women Unknown	4:00	4:43	5:20
Team relay	Mixed X30	3:32	3:49	4:23
Team relay	Mixed 40+	4:15	4:49	5:31
Team relay	Mixed U40	4:11	4:42	5:22
Team relay	Mixed X40	3:57	4:00	4:04
Team relay	Mixed Unknown	3:43	4:18	5:15
Adaptive	Men Deaf Impairment	4:52	5:34	7:14
Adaptive	Men Deaf Or Hard Of Hearing	4:42	5:48	7:24
Adaptive	Men Lower Limb	5:18	6:25	7:38
Adaptive	Men Lower Limb Impairment	5:00	5:53	7:15
Adaptive	Men Lower Limb Major	5:23	6:57	7:12
Adaptive	Men Lower Limb Minor	5:05	6:11	7:08
Adaptive	Men Mam^*	4:29	4:43	5:15
Adaptive	Men Mlli	5:57	6:36	7:54
Adaptive	Men Mllia	6:44	6:46	7:23
Adaptive	Men Mllii	4:53	5:20	7:15
Adaptive	Men Mnma	3:52	5:48	5:55
Adaptive	Men Mnmi	2:52	3:55	6:13
Adaptive	Men Mssi^*	2:56	2:56	2:56
Adaptive	Men Mswhf	5:22	5:23	5:45
Adaptive	Men Mswoh	4:38	4:43	5:48
Adaptive	Men Muli	5:40	6:11	6:25
Adaptive	Men Mulia	4:34	5:28	6:10
Adaptive	Men Mvhi	5:01	5:28	6:05
Adaptive	Men Neurological Major	2:30	3:36	5:20
Adaptive	Men Neurological Major Impairment	2:04	2:10	4:34
Adaptive	Men Neurological Minor	3:56	4:38	5:42
Adaptive	Men Neurological Minor Impairment	4:05	4:28	4:50
Adaptive	Men Neurological Moderate	3:44	5:28	6:28
Adaptive	Men Seated With Hip Function	4:43	5:18	6:05
Adaptive	Men Seated Without Core Function	2:11	3:04	5:36
Adaptive	Men Seated Without Hip Function	4:40	5:16	6:20
Adaptive	Men Short Statue Impairment	1:52	2:11	2:59
Adaptive	Men Short Stature	2:47	3:39	4:39
Adaptive	Men Unknown	5:00	5:56	7:08
Adaptive	Men Upper Limb	4:34	5:17	6:10
Adaptive	Men Upper Limb Impairment	4:38	5:42	5:58
Adaptive	Men Upper Limb Major	5:20	5:44	6:29
Adaptive	Men Upper Limb Minor	4:40	5:18	6:00
Adaptive	Men Visual Impairment	4:40	5:32	6:18
Adaptive	Men Visual/Hearing Impairment	4:29	5:10	6:48
Adaptive	Women Deaf Impairment	5:50	6:22	7:32
Adaptive	Women Deaf Or Hard Of Hearing	5:56	7:04	7:58
Adaptive	Women Lower Limb	5:40	7:28	9:49
Adaptive	Women Lower Limb Impairment	5:11	8:05	8:43
Adaptive	Women Lower Limb Major	7:30	8:22	9:35
Adaptive	Women Lower Limb Minor	6:32	7:41	8:38
Adaptive	Women Mnma^*	5:36	5:36	5:36
Adaptive	Women Mnmi^*	8:48	8:48	8:48
Adaptive	Women Neurological Major	2:08	3:27	5:07
Adaptive	Women Neurological Major Impairment^*	3:22	3:58	4:28
Adaptive	Women Neurological Minor	4:05	5:17	6:40
Adaptive	Women Neurological Minor Impairment	5:10	5:34	5:44
Adaptive	Women Neurological Moderate	4:43	7:12	7:52
Adaptive	Women Seated With Hip Function	5:09	5:54	6:55
Adaptive	Women Seated Without Core Function	2:28	3:51	5:41
Adaptive	Women Seated Without Hip Function	5:11	5:31	6:20
Adaptive	Women Short Statue Impairment	3:30	4:14	5:18
Adaptive	Women Short Stature	2:34	3:31	4:38
Adaptive	Women Unknown	5:20	6:19	7:45
Adaptive	Women Upper Limb	5:32	6:17	7:14
Adaptive	Women Upper Limb Impairment	5:47	6:26	6:56
Adaptive	Women Upper Limb Major^*	6:01	6:12	8:54
Adaptive	Women Upper Limb Minor	5:24	5:50	6:50
Adaptive	Women Visual Impairment	5:48	6:37	7:00
Adaptive	Women Visual/Hearing Impairment	5:42	5:50	7:24
Adaptive	Women Wlli^*	5:18	5:27	7:30
Adaptive	Women Wllii^*	5:34	5:38	6:04
Adaptive	Women Wnma^*	6:33	7:02	7:13
Adaptive	Women Wnmi	4:30	5:02	8:51
Adaptive	Women Wssi^*	4:34	4:34	4:34
Adaptive	Women Wswhf	4:39	5:25	6:04
Adaptive	Women Wswoc^*	2:56	3:09	8:15
Adaptive	Women Wswoh^*	8:14	8:14	8:14
Adaptive	Women Wuli	5:26	6:22	6:45
Adaptive	Women Wulia^*	5:34	6:05	6:25
Adaptive	Women Wvhi^*	5:50	6:36	6:40
Youngstars 14-15 yrs	Men 14-15	1:02	1:12	1:23
Youngstars 14-15 yrs	Women 14-15	1:14	1:23	1:36

* Based on fewer than 5 results — treat as indicative, not precise.