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

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.
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.
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.
Finish before 20:00.Both efforts inside one window, one session, one fatigued state. Log the result below.

Score Your Effort

Deadlift 1RM

The single heavy rep you hit.

Mile Time

Minutes and seconds.

Field HSI

0406080100

Deadlift 1RM

0 lb

Mile Pace

0:00 per mile

Profile Read

Field Diagnostic

What Your Deadlift And Mile Are Worth

Iron Mile Index = 1RM Deadlift (lb) / Mile Time (min)

Deadlift	5:30	6:00	6:30	7:00	7:30	8:00	9:00
300 lb	55	50	46	43	40	38	33
350 lb	64	58	54	50	47	44	39
400 lb	73	67	62	57	53	50	44
450 lb	82	75	69	64	60	56	50
500 lb	91	83	77	71	67	62	56
550 lb	100	92	85	79	73	69	61
600 lb	109	100	92	86	80	75	67
650 lb	118	108	100	93	87	81	72

Cells are shaded by band: dim under 40, white through 60, gold through 80, filled at 80 plus. Swipe the grid sideways for the slower mile times.

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.