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Smith's Fitness
SMITH'S FITNESS

Bronco Calculator

Enter your Bronco time. Get every training speed, session and target time for the 8-week program built to make it faster.

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% MASTarget time
200 m110%39 s
200 m105%41 s
400 m90%1:37
600 m95%2:18
600 m92%2:22
800 m85%3:25
1000 m87%4:11
1000 m85%4:17

A 1-second allowance per 180° turnaround is already included.

Shuttle reps — on the 0 / 20 / 40 / 60 m Bronco cones

Course% BASTarget 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

PieceTarget time
One set  (240 m)goal pace57 s
Double set  (480 m)goal pace1:54

Easy & steady running

Zoneper 100 min 10 min
Zone 1 — EASY  (65% MAS)32 s1850 m
Zone 2 — STEADY  (75% MAS)28 s2140 m

Track it

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