Step 1 — your test result
A 5:14 Bronco is 5 minutes, 14 seconds. Goal defaults to 5% faster — use 7–8% if you are over 6:00.
Your two reference speeds
Straight-line running uses MAS. Shuttle running uses BAS. They are different on purpose.
BAS · shuttle reference
4.00
m/s · 14.4 km/h
MAS · straight-line
4.75
m/s · 17.1 km/h
Current set pace
60 s
per 240 m set
Goal Bronco
4:45
a 5% improvement
Goal set pace
57 s
per 240 m set
Straight-line reps — on the 100 m straight, out and back
| Rep | % MAS | Target time |
|---|---|---|
| 200 m | 110% | 39 s |
| 200 m | 105% | 41 s |
| 400 m | 90% | 1:37 |
| 600 m | 95% | 2:18 |
| 600 m | 92% | 2:22 |
| 800 m | 85% | 3:25 |
| 1000 m | 87% | 4:11 |
| 1000 m | 85% | 4:17 |
A 1-second allowance per 180° turnaround is already included.
Shuttle reps — on the 0 / 20 / 40 / 60 m Bronco cones
| Course | % BAS | Target time |
|---|---|---|
| 0-20-0 (40 m) | 115% | 9 s |
| 0-40-0 (80 m) | 100% | 20 s |
| 0-40-0 (80 m) | 115% | 17 s |
| 0-60-0 (120 m) | 100% | 30 s |
| 0-60-0 (120 m) | 105% | 29 s |
Broken Bronco — at your goal set pace
| Piece | Target time | |
|---|---|---|
| One set (240 m) | goal pace | 57 s |
| Double set (480 m) | goal pace | 1:54 |
Easy & steady running
| Zone | per 100 m | in 10 min |
|---|---|---|
| Zone 1 — EASY (65% MAS) | 32 s | 1850 m |
| Zone 2 — STEADY (75% MAS) | 28 s | 2140 m |
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