RUN LIFT PERFORM
Hybridize. Thrive.
Signature Field Test

The Iron MileOne Pull. One Mile. One Number.

The Iron Mile is a 20-minute field test that combines a heavy deadlift with a mile run for time.

The resulting data is used to calculate your Hybrid Strength Index (HSI) — a single number that reveals how well your strength holds up under real fatigue.

The deadlift measures raw force production across the entire kinetic chain. The mile run tests your ability to perform both anaerobically and aerobically.

In a truly effective hybrid program, both numbers should improve together. As soon as one begins to outpace the other, you’ve shifted from hybrid development into specialization. Specialization has its place — but for the Hybrid athlete, Hyrox competitor, CrossFit athlete, or tactical professional, too much of it usually comes at the cost of overall performance.

20:00The Protocol
  1. Start the clock on your first warm-up.The 20-minute window begins the moment you begin your first warm-up for the deadlift — not at your top set.
  2. Work up to a 1-rep max deadlift.Build to a single, heavy deadlift moved with clean form. One rep — no more. Record the weight.
  3. Rest, then run one mile for time.Rest as long as you want after the deadlift, as long as you finish your mile inside the 20:00 window.
  4. Finish before 20:00.Both efforts inside one window, one session, one fatigued state. Log the result below.

Score Your Effort

lb
The single heavy rep you hit.
:
Minutes and seconds.
Field HSI
0
 
0406080100
Deadlift 1RM
0 lb
Mile Pace
0:00 per mile
Profile Read
 

Interpretation Bands

Under 40
Developing
40 to 60
Capable
60 to 80
Advanced
80 plus
Elite Hybrid

How The Number Is Built

Field HSI: 1RM deadlift (lb) / mile time (minutes)

Scores from this 20-minute window run lower than fresh, rested testing. Compare only against your own Iron Mile results.