Obstacle Race Training Calculator

Training plan for Spartan, Tough Mudder, and OCR events.

Weeks until race

Race distance (km)

Number of obstacles

Current max run (km)

Max pull-ups

Training days/week

Tab to move between fields

Readiness score (0-100)

Target weekly km15

Weekly km increase0

Pull-up target13

Grip strength gap (%)62

Run days/week2

Strength days/week2

Obstacle practice days1

Est. obstacle fail rate (%)20

How to Use This Calculator

How the result changes with Race distance (km)

Weeks until race: Number of weeks until your race day.
Race distance (km): Total course distance (Spartan Sprint ~5km, Super ~13km, Beast ~21km).
Number of obstacles: Total obstacles on the course.
Current max run (km): Longest comfortable run distance today.
Max pull-ups: Maximum pull-ups in a single set (indicator of grip/upper body strength).
Training days/week: Available training days per week.

Readiness score (0-100): Overall race readiness combining endurance, strength, and prep time.
Target weekly km: Target weekly running volume to build to.
Weekly km increase: Recommended weekly mileage increase following the 10% rule.
Pull-up target: Recommended pull-up capacity for obstacle readiness.
Grip strength gap (%): Percentage gap between current and target upper body strength.
Run days/week: Recommended running sessions per week.
Strength days/week: Recommended strength training sessions per week.
Obstacle practice days: Recommended obstacle-specific practice sessions per week.
Est. obstacle fail rate (%): Estimated percentage of obstacles you may fail based on current fitness.

Identify Input Parameters
4 parameters
Weeks until race = 12, Race distance (km) = 10, Number of obstacles = 25, Current max run (km) = 5 = 6 input(s) provided
Calculate Readiness score
Readiness score = min(100
58 = 58
Calculate Target weekly km
Target weekly km = raceDistanceKm * 1.5
15 = 15
Calculate Weekly km increase
Weekly km increase
0 = 0