3 round for time: 400 meter run, 21 Kettlebell swing (24/16), 12 Pull-ups
Primary movement: Running/Kettlebell
Helen is a three-round triplet: 400 meter run, 21 kettlebell swings (24/16 kg) and 12 pull-ups, for time. It blends monostructural cardio with light weightlifting and gymnastics in rounds short enough to run hard. Helen is a benchmark of speed under fatigue: the run keeps your heart rate high, and the swings and pull-ups must be done unbroken or nearly unbroken to post a competitive time. Most athletes finish between 9 and 14 minutes.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 14:00+ | 15:00+ |
| intermediate | 11:00 | 12:00 |
| advanced | 9:00 | 10:00 |
| elite | sub 7:30 | sub 8:30 |
Where does your Helen land?
Log it once and the app places you on this table automatically, then tracks the trend.
Run the 400s at your 5k pace, not your 400 pace - the first run always feels too easy. Swings and pull-ups should be unbroken: if they're not, the run pace was too hot or the scale is wrong. American swings (overhead) are the standard. Transition fast off the run: hands on the kettlebell within 5 seconds. The last run is where the workout is won - empty the tank there.
Scaled: 400 m run, 21 swings (16/12 kg), 12 jumping pull-ups or ring rows. Beginner: 200 m run, 15 swings (12/8 kg), 8 ring rows. Keep total time under 15 minutes to preserve the intended intensity.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.