Deadly Dozen Race Planner
Calculadora gratuita de ritmo para el Deadly Dozen: introduce un 5K reciente, elige división y perfil, y obtén un objetivo realista con totales de carrera y Labours más un plan de parciales para las doce rondas. Sin registro.
Worked example: Solo Men, 25:00 5K, balanced profile
Estimated finish 01:34:54: Journeys 00:26:24, Labours 01:05:30, transitions 00:03:00. Target around 02:12 per 400 m (fresh 400 off that 5K: roughly 02:00).
- Round 1: 400 m in 01:59, Kettlebell Farmers Carry (240 m) in 05:00, clock 00:07:14
- Round 2: 400 m in 02:03, Kettlebell Deadlift (60 reps) in 05:30, clock 00:15:02
- Round 3: 400 m in 02:07, Dumbbell Lunge (60 m) in 04:30, clock 00:21:53
- Round 4: 400 m in 02:09, Dumbbell Snatch (alternating) (60 reps) in 07:00, clock 00:31:18
- Round 5: 400 m in 02:12, Burpee Broad Jump (60 m) in 06:30, clock 00:40:15
- Round 6: 400 m in 02:15, Kettlebell Goblet Squat (60 reps) in 05:00, clock 00:47:44
- Round 7: 400 m in 02:16, Weight Plate Front Carry (240 m) in 05:30, clock 00:55:45
- Round 8: 400 m in 02:19, Dumbbell Push Press (60 reps) in 05:30, clock 01:03:49
- Round 9: 400 m in 02:20, Bear Crawl (120 m) in 05:00, clock 01:11:24
- Round 10: 400 m in 02:21, Weight Plate Clean & Press (60 reps) in 07:00, clock 01:21:00
- Round 11: 400 m in 02:20, Weight Plate Overhead Carry (180 m) in 05:00, clock 01:28:35
- Round 12: 400 m in 02:04, Dumbbell Devil Press (20 reps) in 04:00, clock 01:34:54
Estimate only, calibrated conservatively toward realistic average race splits; not an official Deadly Dozen prediction.
- Deadly Dozen: the format, explained
- The Twelve Labours
- Formats & Divisions
- Race Planner
- Training Guide
Sigue
- Calculadora de ritmo Hyrox®: Objetivo y parciales de carrera
- Calculadora de ritmo de carrera: Ritmo, velocidad y marcas
- Calculadora de repetición máxima (1RM): 1RM y % de entrenamiento