YOUR FIRST TOUGH MUDDER — THROUGH THE MUD.
Your first Tough Mudder as a team? A 12-week plan with trail running, functional strength and team pacing. The goal: conquer every obstacle, finish healthy, have fun.
Summitflow Pace for OCR · Tough Mudder · Finisher
Trail running base
Tough Mudder courses are muddy and technical. Trail pace and uneven terrain, trained.
Functional strength
Mud Mile, Berlin Walls, Funky Monkey — bodyweight-focused strength training.
Team pacing
You run at team pace. The plan trains team compatibility — no lone-wolf pace.
Cold tolerance
Water trenches and cold obstacles. Optional: cold exposure training in the final 4 weeks.
Block periodisation
Build → Peak → Taper. Trail running and functional strength weighted in alternation.
10-day taper
A mid-length taper. Running volume down 50 %, strength stays light.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
Available in your browser, on iOS and Android — one subscription, every platform.
