Training log
What you actually did.
Ticking a session tells you it happened. A number tells you whether it is working. Write down your real times and this puts them next to the splits your goal finish time demands, so you find out which station is quietly costing you the race.
Your times are recorded either way. Set a goal finish time on the pacing page and every result here gets compared to what that goal actually requires.
A single kilometre at race effort, off the clock.
Nothing logged yet. Time one thing this week. A single kilometre at race effort is the most useful first number, because everything else in the race is paced off it.
Saved in this browser only. Nothing is uploaded, and there is no account. Clearing your browser data clears this. Goal times available: 1:00, 1:10, 1:20, 1:30, 1:45, 2:00.
What to time, and how often
Every four weeks is enough. Testing more often than that measures how fresh you are, not how fit you are. Pick a day when you are not wrecked from yesterday and treat it the same way each time.
Start with a kilometre. Every other number in the race is paced off your running, so it is the one worth knowing first. Run it at the effort you plan to hold on race day, not flat out.
Time stations cold and on their own. A sled push straight after a hard run is a different test, and useful, but it is not comparable month to month. Keep the test clean and let the race simulations tell you about fatigue.
The number most people ignore
Nobody logs transitions, and transitions are free time. Elite athletes spend four to five minutes total in the RoxZone across a whole race. Beginners spend nine to twelve. That gap costs no fitness to close, and you can find it by timing one thing: how long it takes you from crossing the mat to your first rep. Do it once and you will never walk it again.