Bronco Calculator · Smith's Fitness

Built for a 5:00 Bronco with a 5% goal. Change your numbers on the speed card. Session A Monday · Session B Wednesday · Session C Friday or Saturday. Keep at least 48 hours between A and B. If a week gets cut short, drop C — never A or B.

Week 1 is free. Weeks 2–8 need the full program.

$19.99 gets you all eight weeks, session logging, your progress chart, and the PDF manual.

WEEK 1PHASE 1 - FOUNDATIONIntroduce

Set your numbers, wake the engine up, and learn what your target pace feels like.

BRONCO TEST (PRE)

Full protocol is in Part 6. Record your time to the second, plus each 240 m set split. Every number in this program comes from it.

AENGINE

Aerobic power - straight line

Work	Where / how	Speed	Target	Rest
5 × 400 m	100 m straight · 4 lengths (3 turnarounds)	90% MAS	1:37	Same as rep

Rest = the same time the rep took. Walk it, don't sit down.

CGRIND

Aerobic base / threshold

Work	Where / how	Speed	Target	Rest
3 × 800 m	100 m straight · 8 lengths (7 turnarounds)	85% MAS	3:25	2:00

This should feel controlled and repeatable. If rep 3 is your fastest, you paced it well.

WEEK 2PHASE 1 - FOUNDATIONMedium

Add volume at the same speeds. Introduce turning under fatigue and the braking work.

Locked. Unlock the full program above to see week 2.

WEEK 3PHASE 2 - AEROBIC POWERHigh

The biggest driver of Bronco time is your aerobic ceiling. This is where we raise it.

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WEEK 4PHASE 2 - AEROBIC POWERDeload (-30%)

Same speeds, less of it. This week is where the last three weeks actually turn into fitness.

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WEEK 5PHASE 2 - AEROBIC POWERPeak

The hardest week in the block. Everything after this gets shorter and sharper.

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WEEK 6PHASE 3 - SPECIFIC ENDURANCEHigh

Now we make it look like the test. Faster than race pace, and race pace in pieces.

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WEEK 7PHASE 3 - SPECIFIC ENDURANCEMedium-high

Longest specific pieces of the whole program, then we back off.

Locked. Unlock the full program above to see week 7.

WEEK 8PHASE 4 - TAPER & RETESTTaper (-58% volume)

Volume down hard, speed untouched. You will feel flat on day 1 and fast by test day.

Locked. Unlock the full program above to see week 8.