Rep The SetBurpees: pace by band
The reference slow movement: every rep is a trip to the floor and back with a jump on top. Nothing fragments pacing like burpees, because the rest hides inside the rep - a slow stand-up looks like work and costs nothing. Race pacing wisdom is almost always "slower than you want to go, from the first rep".
The numbers
Burpees is classed slow (every rep includes getting to the floor, standing back up, or moving a dead load), which puts a 1.6x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 4.80 | 12 | 0:48 | 1:36 | 2:24 | 4:00 |
| Advanced | 3.84 | 15 | 0:38 | 1:16 | 1:55 | 3:12 |
| Elite | 3.20 | 18 | 0:32 | 1:04 | 1:36 | 2:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with burpees in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.