The tool · Free

Predict your finish

Five questions, sixty seconds. See what your race time could be after a block of recovery-led training, then build the plan that gets you there.

Start the protocol The R.A.C.E. Framework →

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What’s your level?

Across swim, bike and run together. Be honest, the projection depends on it.

The model

How the prediction works

This is the same engine the Unbroken Protocol app runs. Your run comes from your recent 5k, your swim and bike from your tested numbers if you have them or typical values for your level if you do not, with transitions counted and race-distance costs applied. On top of today’s estimate it projects the improvement a consistent, recovery-led block typically earns at your level and training frequency: newer athletes move faster, experienced athletes fight for smaller gains.

The result is a window, not a single number, and it is honest about what it does not know. If you want the real version, the app tests your CSS, FTP and threshold properly, then updates your prediction every week as you train. The window is where you could be. The recovery-led system is how you arrive there fresh instead of broken.

Questions

The predictor, answered

How accurate is the race time predictor?

It runs the same engine as the Unbroken Protocol app: swim, bike and run projections adjusted for distance, transitions and typical improvement over a training block at your level. The result is a window, not a promise. The more real numbers you give it, the tighter the window, and consistent training decides where in it you land.

What does the projected improvement assume?

Consistent, recovery-led training at the weekly frequency you chose, over the block length you chose. Newer athletes improve faster than experienced ones, so the projection scales with your level. It is an estimate for motivation and planning, not a guarantee.

What if I do not know my FTP or swim CSS?

Leave them out. The predictor uses typical values for your level, and your recent 5k time carries the run. Adding FTP or CSS tightens the window. The app can establish all three properly through its R.A.C.E. score tests.

One System