Find the one thing holding you back
Score five systems — running, engine, leg strength, grip and fatigue-resistance — get a red / yellow / green on each, and a plain-language verdict on your single biggest limiter.
Fill in the form to score your five systems, see where you’re losing time, and reveal your single biggest limiter.
Where your time goes
Each system, what it’s costing you, and the highest-ROI fix — ranked.
| System | Level | Est. tier | Time lost | Priority action |
|---|
Tier & time-lost are model estimates from your scores vs typical division benchmarks — directional, not measured against real finishers.
Why these five — and how they’re weighted
Weighted by how much each one moves your finish time. A red here doesn’t just lose seconds — it can blow up a whole station.
Running
32%Half the race is running. We score fresh 5 km pace and how much it bleeds when you run fatigued, straight off a station.
Engine & recovery
20%Erg power on the ski and row, and — more important — how fast your heart rate drops so you can run again instead of walking it off.
Lower-body strength
20%Leg drive for the sleds and lunges, scored relative to bodyweight. Weak legs grind the sled and torch the next run.
Grip & carries
15%The silent killer. Forearm stamina for the farmers carry and sled pull — every drop costs 10–20 seconds.
Endurance under fatigue
13%Wall balls and burpees late in the race, where form collapses — plus how cleanly you move through transitions.