Spartan Super Race Program and Prep 2025

Also known as the sweet spot: What is a Spartan Super Race?

The Spartan Super is the intermediate-tier challenge in the Spartan Race series. At approximately 10 to 13 kilometers in distance and with 25 to 30 obstacles, the Super is a true test of endurance, grip strength, and mental resilience. It builds upon the foundation of the Sprint and introduces more technical trails, heavier carries, and complex obstacles. Designed for athletes who want to move beyond the basics, the Super demands preparation that balances long-range stamina with short bursts of high-output strength.

Obstacle Volume and Race Duration: What to Expect in a Spartan Super

A Spartan Super generally takes 90 minutes to over two hours to complete. It features more climbing, grip-taxing sequences, and back-to-back obstacles with minimal recovery in between. Obstacles may include:

• Rope climbs and rig stations

• Heavy carries: bucket, sandbag, Herculean hoist

• Spear throw, monkey bars, and multi-rigs

• Higher Wall climbs and crawls

• Olympus Wall

  
  

  

  Spartan Super, Timberland Heights 2023

Increased duration and obstacle density require better aerobic capacity and the ability to recover quickly under stress. Failures are penalized with 30 burpees per miss, so obstacle proficiency is essential.

How to Train for Running in a Spartan Super

The running strategy shifts from pure speed to strategic endurance. You’ll need a strong aerobic base and the ability to manage fatigue over uneven terrain. Our recommended weekly run structure:

• Long Runs (10–14km): Build aerobic capacity and mental pacing

• Tempo Intervals (6–8km): Run at 75–85% max effort to simulate race tempo

• Hill Intervals: 5–10 sprints up 30–60 second climbs

• Trail Sessions: Weekly 60-minute trail runs improve coordination, footwork, and ankle durability

• 
  

Sample Week:

• Monday: 6x2-minute tempo intervals @ RPE 7

• Wednesday: 12km easy long run

• Friday: 6x45s hill sprints, walk back recovery

• Sunday: 60-minute trail run with elevation changes

• 
  

Building Strength and Stamina: Kaimera’s Super S&C Blueprint

Preparation for a Spartan Super must blend maximal strength, strength endurance, grip resilience, and aerobic conditioning. We recommend two focused gym-based sessions per week, layered with running and skill training. Each session includes:

1. Mobility and Activation

2. Power Block: Plyometrics or jumps

3. Base Strength (Circuit or Superset)

4. Strength Endurance (Multi-round Conditioning)

   
   

Day 1: Lower Body Dominant + Core Stability

• Warm-Up: Mobility flow, glute bridge holds, dead bugs

• Power: Broad jumps 3x5, depth drops 3x3

• Base Strength:

  • Front Squats 4x6 @ RPE 7

  • Romanian Deadlifts 4x8

  • Plank to Push-up 3x10

• Strength Endurance:

  • 3 rounds of: step-ups, sandbag bear hug carries, V-ups

    
    

Day 2: Posterior Chain + Grip Conditioning

• Warm-Up: Banded pulls, shoulder rolls, hollow holds

• Power: Med ball rotational throws 3x5/side

• Base Strength:

  • Pull-Ups or Ring Rows 4x8

  • Dumbbell Floor Press 4x8

  • Farmers Carries 3x60m

• Strength Endurance:

  • 4 rounds: box jumps, dumbbell snatches, rope pulls or towel hangs

    
    

Each week increases the time-under-tension or load to simulate real-race adaptations. Circuits train energy system overlap between aerobic and anaerobic thresholds, crucial for Super events.

Free Spartan Program

Why This Approach Works: Science Meets Strategy

Our training model is built from years of athlete feedback and performance data. Spartan Supers expose weaknesses in pacing, grip strength, and muscular endurance more than the Sprint. That’s why we design training blocks that strategically escalate in complexity, volume, and intensity. Our power blocks prime the nervous system, our strength blocks develop sustainable performance, and our endurance circuits mimic race fatigue.

Rather than overloading volume, we focus on effective, targeted training that fits within your life and enhances longevity. The structure allows athletes to stack run and gym sessions without overtraining, ensuring readiness without burnout.

The combination of isometric holds (plank, dead hang), compound lifts, and loaded carries develops functional strength needed for obstacle efficiency. Grip, core, unilateral leg strength, and upper back resilience are emphasized since these are typically the limiting factors in new OCR athletes.

Prepare Smarter. Race Stronger.

The Spartan Super rewards those who train with intention. Our Free 4-Week Spartan Strength & Conditioning Program through Kaimera-For-All OCR offers structured, field-tested training to help you build confidence, reduce race day errors, and perform with purpose.

From everyday warriors to competitive age-groupers, our athletes trust Kaimera's system to prepare for the Super. Now it’s your turn.

Free Spartan Program