The Course
Our Race Format
FLATOUT follows a simple but challenging format: 8 workout zones, a 500m run after each one (including after the 8th), and one timed clock. 4KM of running in total.
The Structure
8 Zones. 8 Runs. One Clock.
Complete each workout zone, then run 500m. Repeat through all 8 zones, including a final 500m after the last one.
500m run after every zone, including the 8th
Pick Your Format
6 Ways to Go Flat Out
Every format runs through the same 8 zones. What changes is the load, the pace, and who's beside you.
Start withSolo
The solo format built to test your training.
Compete inElite
The format built for those who want more from their training.
Team up withDoubles
Two people. One shared challenge.
Bring your crew inRelay
Four people. One shared challenge.
Kids raceNextGen
Where young athletes discover their strength, speed and confidence.
Youngest racersSidekicks
Train together. Compete together. Finish together.
Know Before You Go
Weight Standards by Division
100M Weighted Lunge
| Division | Male | Female | Mixed |
|---|---|---|---|
| Elite | 20kg | 15kg | — |
| Solo | 15kg | 10kg | — |
| Doubles | 20kg | 10kg | 15kg |
| Relay | 20kg | 10kg | 15kg |
100 Reps: Ground to Overhead
| Division | Male | Female | Mixed |
|---|---|---|---|
| Elite | 20kg | 15kg | — |
| Solo | 15kg | 10kg | — |
| Doubles | 15kg | 10kg | 15kg |
| Relay | 15kg | 10kg | 15kg |
50 Kettlebell Goblet Squats
| Division | Male | Female | Mixed |
|---|---|---|---|
| Elite | 20kg | 16kg | — |
| Solo | 16kg | 12kg | — |
| Doubles | 16kg | 12kg | 16kg |
| Relay | 16kg | 12kg | 16kg |
180M Farmer Carry
| Division | Male | Female | Mixed |
|---|---|---|---|
| Elite | 2x 24kg | 2x 20kg | — |
| Solo | 2x 20kg | 2x 16kg | — |
| Doubles | 2x 24kg | 2x 16kg | 2x 20kg |
| Relay | 2x 24kg | 2x 16kg | 2x 20kg |
Full per-zone breakdowns live on each format's own page.
Things to Look for Before Choosing Your Race Format
Before choosing your race format, think about your fitness level, race experience, and whether you want to compete solo, with a partner, or as part of a team.
Pick the format that challenges you in the right way, whether you're chasing a personal best, sharing the experience, or just looking to take on FLATOUT at your own pace.