Solo

The honest test, and the right first entry for anyone from a running, Hyrox® or CrossFit background who wants their own number. Competitive solo athletes finish inside 90 minutes; a well-prepared first-timer should think in terms of 1:45 and be pleased with anything faster.

• 01One athlete completes all twelve 400 m Journeys and all twelve Labours in order, no programmed rest, total time from the gun to the final devil press.
• 02Waves of two to four athletes start every five or six minutes, seeded from a pre-race assessment, so you race the clock and your seed group rather than a mass field.
• 03Judged standards apply at every Labour: incomplete reps are corrected on the spot, so clean movement is faster movement.

• Race the carries, jog the Journeys: the running spread between athletes of similar fitness is minutes, the Labour spread is tens of minutes.
• Bank even 400s. The first three laps at your 5K pace is the most common way to donate ten minutes to Labours 7 through 12.
• Plan set schemes for the four 60-rep Labours before the gun: deciding at rep 30, mid-gasp, always produces worse maths.

Pairs

Training partners of similar running ability. The Labour halves make it the most forgiving format on the upper body, and the shared suffering makes it the most popular way into the race. A mismatch in run pace hurts more here than a mismatch in strength.

• 01Both athletes run every Journey together and a Labour cannot start until both are at the station, so the pair moves at the slower runner's pace.
• 02Labour work is divided however the pair likes, but weights are set down between partners rather than passed hand to hand: the handover is a set-down, not a relay exchange.
• 03Mixed pairs complete the race at male weights, which is a genuine tactical constraint worth planning around rather than discovering at Labour 1.

• Split by strengths, not evenly: the stronger grip takes more carry metres, the better engine takes more burpee lane.
• Rehearse the set-down handover: a clean switch costs three seconds, a fumbled one costs ten, and there are dozens of switches in a race.
• In mixed pairs, the male-weights rule means the stronger partner plans to carry a larger share of the loaded Labours from the start.

Relay of four

Gym crews, teams with mixed abilities, and anyone's first contact with the race: the entry format that lets a less-trained team-mate contribute three laps while the racers empty themselves on theirs. Also the loudest, most social division on the calendar.

• 01Teams of four, same-sex or mixed. The race is divided between the team, and team-mates wait trackside, crossing the timing mat only for their own turn.
• 02In mixed teams each athlete uses the weights for their sex, unlike mixed pairs.
• 03Each athlete's block is short enough to race nearly flat out: the format turns the Dozen from an endurance event into repeated intervals.

• Order matters: put your strongest athlete on the block containing Labours 10–12, where the race is decided, and your surest pacer on the opening block.
• Race the changeovers: the mat crossing is part of the time, and a drilled team wins free seconds twelve times.
• Each athlete should rehearse their exact three Labours, not the whole card: specificity is the relay's whole advantage.

Deadly Sprint

First-timers who want the format without the 90-minute commitment, athletes racing frequently who want a hard session with a bib on, and winter racing when the tracks are frozen. It is also the closest thing the calendar has to a repeatable benchmark: short enough to race often and compare.

• 01The compressed gym-race version: 200 m runs in place of the 400 m Journeys, against half the reps and half the distance at each Labour.
• 02Same twelve Labours, same order, same character, roughly half the total work: finish times land well under an hour for most athletes.
• 03Run indoors on gym floors and shorter courses, so lane lengths and run layout vary by venue: check the event's own briefing for specifics.

• There is no pacing insurance at half distance: the Sprint is raced near threshold from the gun, closer to a hard interval session than to the full Dozen.
• Transitions matter proportionally more: the same seconds lost per changeover against half the race time.
• Use it as a dress rehearsal: same warm-up, same set schemes at half volume, same shoes you plan to race the full Dozen in.

12-hour Ultra

Experienced ultra and hybrid athletes with a finished full Dozen already banked, and teams treating it as a day-long relay. Solo entry is a genuine ultra-endurance undertaking and should be respected as one: nutrition, pacing and hand care decide it long before fitness does.

• 01Twelve complete Deadly Dozens inside the 12-hour cut-off, entered solo, as a pair or as a relay team.
• 02That is 57.6 km of running, 10,800 m of lane work and 3,840 reps at the full race loads: the arithmetic alone is the briefing.
• 03How work may be divided in pair and team entries, and what counts as a completed round, is defined by the event: read the athlete guide before building a plan on assumptions.

• The first Dozen should feel embarrassingly easy: hour-one enthusiasm is the entire failure mode of 12-hour events.
• Eat and drink on the clock from round one, not when you feel like it: by the time you feel like it, it is too late.
• Tape and rotate: grip and palm care between rounds is the difference between twelve rounds and eight.