Rep The SetLunges: pace by band
Walking or in place, the lunge is a moderate rep that accumulates quietly: nothing about rep ten predicts how rep forty feels. Race formats price lunges by distance instead, and the sandbag version lives in another class entirely; this pricing is the unloaded, counted-by-reps version.
The numbers
Lunges is classed moderate (the baseline: one honest loaded or jumped rep at a working cadence), which puts a 1x 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 | 3.00 | 20 | 0:30 | 1:00 | 1:30 | 2:30 |
| Advanced | 2.40 | 25 | 0:24 | 0:48 | 1:12 | 2:00 |
| Elite | 2.00 | 30 | 0:20 | 0:40 | 1:00 | 1:40 |
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 lunges in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.