Sandbag Lunges benchmark times

Walking lunges for 100m carrying a weighted sandbag on the shoulders. 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.

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By division & age group

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

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