What is a good time for Run Swim Run?

Good times for Run Swim Run depend on your fitness level: Elite athletes finish under 57:30, advanced athletes target 57:30-52:31, intermediate athletes aim for 52:31-45:01, and beginners should focus on proper form over 45:01.

What is considered a good Run Swim Run time?

A good Run Swim Run time for most CrossFit athletes is between 52:31-45:01 (intermediate level). Elite times are under 57:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Run Swim Run?

Your Run Swim Run pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 57:30-52:31. Always prioritize proper movement over speed.

How do I scale Run Swim Run?

Run Swim Run can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Run Swim Run work?

Run Swim Run is a full-body workout that develops multiple fitness domains.

Run Swim Run WOD - Scaling & Strategy | CrossFit Games | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): For time: 1.5-mile run, 500m swim, 1.5-mile run, with a 60-min cap. This is a classic long-distance endurance event testing cardiovascular fitness and pacing across two distinct modalities. Swimming proficiency is a major factor.

Stamina (8/10): Sustained effort in running (3 miles total) and swimming (500m) will test leg muscular endurance and full-body swimming muscular endurance. Core stability is important for both.

Speed (5/10): Maintaining a strong, consistent pace across all three segments and managing transitions efficiently is crucial for a good time. Pacing strategy for the long duration is key.

Flexibility (3/10): Requires basic running mechanics and good shoulder/thoracic mobility for efficient swimming strokes.

Strength (2/10): Minimal maximal strength required. Focus is entirely on endurance capacity and efficient movement in running and swimming. Swimming relies on specific strength endurance.

Power (2/10): While strong strides/strokes have a power component, the overall WOD is dominated by aerobic endurance pacing rather than maximal power output per effort.

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These WODs similar to Run Swim Run share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	9/10	For time: 1.5-mile run, 500m swim, 1.5-mile run, with a 60-min cap. This is a classic long-distance endurance event testing cardiovascular fitness and pacing across two distinct modalities. Swimming proficiency is a major factor.
Stamina	8/10	Sustained effort in running (3 miles total) and swimming (500m) will test leg muscular endurance and full-body swimming muscular endurance. Core stability is important for both.
Strength	2/10	Minimal maximal strength required. Focus is entirely on endurance capacity and efficient movement in running and swimming. Swimming relies on specific strength endurance.
Flexibility	3/10	Requires basic running mechanics and good shoulder/thoracic mobility for efficient swimming strokes.
Power	2/10	While strong strides/strokes have a power component, the overall WOD is dominated by aerobic endurance pacing rather than maximal power output per effort.
Speed	5/10	Maintaining a strong, consistent pace across all three segments and managing transitions efficiently is crucial for a good time. Pacing strategy for the long duration is key.

Attribute

Score

Explanation

Endurance

9/10

For time: 1.5-mile run, 500m swim, 1.5-mile run, with a 60-min cap. This is a classic long-distance endurance event testing cardiovascular fitness and pacing across two distinct modalities. Swimming proficiency is a major factor.

Stamina

8/10

Sustained effort in running (3 miles total) and swimming (500m) will test leg muscular endurance and full-body swimming muscular endurance. Core stability is important for both.

Strength

2/10

Minimal maximal strength required. Focus is entirely on endurance capacity and efficient movement in running and swimming. Swimming relies on specific strength endurance.

Flexibility

3/10

Requires basic running mechanics and good shoulder/thoracic mobility for efficient swimming strokes.

Power

2/10

While strong strides/strokes have a power component, the overall WOD is dominated by aerobic endurance pacing rather than maximal power output per effort.

Speed

5/10

Maintaining a strong, consistent pace across all three segments and managing transitions efficiently is crucial for a good time. Pacing strategy for the long duration is key.

For Time 1.5 mile Run 500 meter Swim 1.5 mile Run Time Cap: 60 minutes

22 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

40:00Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Benchmark Times for Run Swim Run

Training Focus

Modality Profile

Similar Workouts to Run Swim Run

Training Profile

Run Swim Run

Training Profile

Performance Levels

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