One of the most common questions we get is: "What is a good time for a 45-year-old?"
We dug into the database to find the median (50th percentile) and top 10% (90th percentile) times for every station.
Men 30-39 vs. Men 40-49
The biggest drop-off between these age groups isn't strength—it's running speed.
| Station | Men 30-39 (Median) | Men 40-49 (Median) | Difference |
|---|---|---|---|
| SkiErg | 4:15 | 4:20 | +5s |
| Sled Push | 3:05 | 3:15 | +10s |
| Sled Pull | 4:30 | 4:45 | +15s |
| Run Total | 42:00 | 46:00 | +4:00 |
Strength stays relatively consistent into the 40s. Aerobic capacity (VO2 Max) tends to decline faster without specific training.
Women's Age Group Trends
For women, the trend is different. The "strength" stations (Sleds, Lunges) show more variance across age groups than the running.
- Sled Push: Women 40-49 are on average 20s slower than Women 30-39.
- Running: Only 2:00 difference in total run time.
Key Takeaway
If you are a Masters athlete, prioritizing running volume will give you the biggest ROI. Most athletes over 40 lose the race on the track, not on the sled.
The "Masters Cliff"
Our data shows a sharp decline in performance after age 55. However, the top 1% of 60+ athletes often beat the median 30-year-olds. Consistency beats intensity in the long run.