The inaugural Triple O Dynasty Pro was held on Saturday, April 6, 2024, in Mesa, AZ. It was the first show promoted by three Olympia champions: four-time Ms. Olympia Andrea Shaw, seven-time Ms. Figure Olympia Cydney Gillon, and three-time Ms. Fitness Olympia Whitney Jones.
2024 Triple O Dynasty Results
Women’s Bodybuilding, Women’s Physique, and Figure divisions were on the marquee. Theresa Ivancik was crowned Women’s Bodybuilding champion, Ann Gruber won in Women’s Physique, and the Figure champion was Wendy Fortino.
This is Ivancik’s fourth pro win and third Olympia qualification. Thanks to this victory, she can compete in Las Vegas, NV, on Oct. 10-13, 2024.
Several fans posted on social media that this was the best Ivancik ever looked on stage, and the judges verified that notion with all first-place votes on the scorecards. Ivancik confirmed before the event that would compete in the 2024 Olympia if qualified. Ivancik’s best Olympia finish was seventh in 2022.
Women’s Physique Winner — Ann Gruber
Ann Gruber had straight first-place votes from the judges* to win the Women’s Physique division. This was Gruber’s first 2024 contest, and she secured her spot in the 2024 Women’s Physique Olympia lineup.
*Sandy Williamsonwas the head judge.
Figure Division Winner — Wendy Fortino
The Figure division contest featured 16 competitors — the most in the show. Wendy Fortino was the last to leave the stage due to first-place honors.
This is the fifth pro win of Fortino’s 13-year career. She qualified to compete in the Olympia for the eighth time. Maggie Watson of Canada and Sandee Lark of the United States rounded out the top three.
Sara Choi is the 2024 Taiwan Pro champion. The IFBB Pro League Bikini division show was held on April 4-5, 2024, in Kaohsiung, Taiwan. It featured six athletes representing five nations. Charlotte Ellis of the United Kingdom took silver, and Yume Kurokawa of Japan claimed bronze.
2024 Taiwan Pro Show Placings
The final order of finish is below, courtesy of the IFBB Pro League website.
This is Choi’s third career pro win and the third time she has qualified for the Olympia — the 2024 Olympia in Las Vegas, NV, will be held from Oct. 10-13, 2024. Choi’s most recent Olympia appearance was in 2021, finishing outside the top 15.
Choi scored unanimous first-place votes on the judges’ scorecards. Choi has the option to focus solely on the Olympia, as any future pro show wins during this season would only block an Olympia qualification from being issued. Only IFBB pro show winners not already qualified advance to the 2024 Olympia.
Second Place — Charlotte Ellis
This was Ellis’ pro debut. Ellis acquired her pro status at the 2023 NPC Worldwide Australian National Championships. The scorecards garnered straight second-place votes for Ellis from the judges.
Ellis has until Sept. 15, 2024, to win a pro show and qualify for the Olympia. Any additional contest appearances this season could be worthwhile experience for the already decorated rookie.
Third Place — Yume Kurokawa
This result was Yume Kurokawa’s best finish in her four years in the pro ranks. Her best placing before this show was the 2021 Japan Pro, where she ranked fourth.
Other Notes
This was one of three Bikini shows on the same weekend. Brittany Gillespie won the Charlotte Pro title, and Ottavia Mazza was crowned champion at the 1 Bro Pro Show in London, England. Both qualified for the 2024 Olympia.
The next Bikini Division contest on the 2024 IFBB contest schedule is the Wasatch Warrior Pro on Saturday, April 20, 2024, in Salt Lake City, UT. The 2023 winner of that show was Aimee Leann Delgado, who has already committed to attempt a title defense.
Walking is a great way to improve your cardiovascular fitness and your overall health. If you’re also trying to lose weight, you may wonder how many calories you can realistically burn during a walk, whether outside or on your favorite treadmill.
I talked with two fitness experts — Erin Beck, certified personal trainer (CPT) and director of training for STRIDE Fitness, and Calum Fraser, physiotherapist and CEO of Advantage Healthcare & Physiotherapy — to create this guide to calories burned walking. Ahead, you’ll learn about the concept of calories and average caloric burn while walking, as well as various factors that can make significant differences in your personal calorie burn.
What Is a Calorie?
A calorie is a measure of energy expenditure. Though the concept of calories can feel confusing, it’s really quite simple, Fraser explains.
“Think of a calorie as a tiny packet of energy. When we talk about calories concerning what we eat and how we move, we’re just chatting about the energy our bodies take in or use up,” he says. “We measure this energy in terms of a unit known as a kilocalorie, which is commonly referred to as just a ‘calorie.’”
So, the number of calories a food has — or the number of calories a given activity burns — is simply a measure of how much energy the food provides or how much energy the activity uses.
Calorie Calculator
Though it’s not safe for everyone to count calories — for example, those who are in recovery from disordered eating habits — some people may find it helpful.
A calorie calculator is a helpful tool that can help you understand the amount of calories you burn each day based on your basal metabolic rate or BMR (how much energy you use each day at rest) and your physical activity level.
If you want to change your body composition or lose weight, BarBend’s calorie calculator can help you do the math you need.
Calorie Calculator
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BMR estimation formula
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Your daily calorie needs: Calories Per Day
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Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.
How many calories a person burns by walking depends on many factors — more than you might think. Generally, walking at a moderate pace for an hour can burn around 200 to 300 calories, Fraser says, based on the MET value of walking. But, Fraser emphasizes, this is a broad average, and the actual number can fluctuate dramatically.
(A MET is a metabolic equivalent. Like a calorie, a MET is a measure of energy. One MET is defined as the amount of energy you use when you’re doing nothing.)
According to the Compendium of Physical Activity, walking at a pace of 2.5 miles per hour on a firm, hard surface like concrete has a MET value of 2.5. That means you’ll burn 2.5 times more calories doing it than you would at complete rest.
The intensity of your walk, variation in terrain, the ambient temperature and humidity, and the distance you walk all influence how your body burns calories during a walking workout. Age, sex assigned at birth, body weight, height, and body composition also impact calorie burn while walking.
Factors That Impact Calories Burned During a Walk
Here’s a look at how various factors can influence the number of calories you burn while walking.
Age: Metabolism tends to slow with age, so older adults may burn fewer calories on the same walk as younger individuals. Muscle mass plays a big role in overall calorie burn, so an older adult with ample muscle tissue may burn more calories than someone the same age with less muscle mass. (1)(2)
Gender: Individuals assigned male at birth generally burn more calories during all forms of exercise, because they typically have a greater body size and more muscle mass than people assigned female at birth. Hormone levels make a difference, too, for people of all genders. (3)
Body Weight: Larger bodies require more energy for movement. A 160-pound person walking at the same speed and effort level as a 130-pound person will burn more calories in the same amount of time, simply because they weigh more. Body composition, or the ratio of fat mass to muscle mass an individual has, further influences calorie burn while walking.
Effort Level: Walking speed makes a significant difference in calorie burn throughout your walk. A leisurely pace burns fewer calories, while a brisk pace burns more. Effort level is relative, so Beck recommends tuning into your heart rate to understand your workout intensity. In general, a higher heart rate during exercise correlates to higher intensity, thus greater calorie burn, she says. That said, it’s important not to push yourself too hard all the time, to avoid making yourself more susceptible to injury or burnout.
Distance: The further you walk, the more calories you will burn, as walking time and step count increase.
Terrain: Terrain can significantly impact the calories you burn, Fraser says. “When you’re trekking uphill or navigating an inclined surface, you typically burn more calories compared to walking on a level path,” he says. “This is because ascending requires extra effort to lift your body against gravity. Likewise, tackling softer terrain (like sand) demands increased energy, as your muscles need to labor harder to maintain stability, resulting in a higher calorie burn.”
Temperature: Walking at sea level in 70-degree weather is a whole lot different than walking in 100-plus-degree temperatures in high humidity or at high altitudes in cold weather. Fraser points out that cold environments and higher altitudes can stimulate increased caloric burn as your body works harder to maintain body temperature and oxygen supply. Beck reminds us that in hot, humid weather, your body will struggle to cool down and use more energy trying to maintain a safe body temperature.
Physiological Adaptation: One factor that many people don’t think about is how the body adapts to exercise, particularly cardiovascular exercise like walking. Though the health benefits of walking remain constant, you may find that weight loss or body fat loss stalls as you become more experienced.
“Chronic walking exercise does indeed make your body more efficient at calorie burning,” Fraser says. “The more acquainted your body becomes with an activity, the more efficient it gets at performing that activity, often requiring fewer calories to perform the same task. This is partly due to an increase in mitochondrial density, potentially leading to an improved metabolic rate.”
Calories Burned During a Walk?
Despite all of the above nuance, we can still make some strong estimates regarding how many calories you may burn while walking. The ranges provided below are based off of the MET values in the 2024 Compendium of Physical Activity. The MET values are based on the relative energy expenditure of the average person. (4)
Additionally, all of these estimates assume that you are walking on a firm, flat surface with no external weight. You can safely assume that you’ll burn more calories if you weigh more than the American average for your birth-assigned gender, are walking up and down hills, are walking on a soft surface, or are carrying any sort of external load, like a backpack.
Strolling Pace: A slow, leisurely walking pace (about 2.0 miles per hour) burns about 60 calories per mile.
Moderate Pace: Walking at a moderate intensity (about 2.8 miles per hour) burns about 80 calories per mile.
Fast Walk: Brisk walking (about 3.5 miles per hour) burns the most calories, comparatively. You can expect to burn about 95 calories per mile.
How to Burn More Calories While Walking
If you’re interested in losing weight, you may be wondering how to burn more calories while walking. Those interested in improving their fitness level while sticking to low-impact exercise may also be curious about making their walks more intense. You’ll be pleased to find out that there are several ways to make your daily steps more effective for these purposes.
Even if you are trying to lose weight, it’s important to eat enough calories each day to support your physical activity and energy levels. Cross-training, such as strength training exercises, can help with weight management, injury prevention, and overall wellness, too.
Incline Walking
Walking uphill is one of the best exercises you can do for your lower body strength and muscular endurance, as well as your cardiovascular endurance. According to the Compendium of Physical Activity, climbing hills — even without any weight and at a slow pace — significantly increases calorie burn.
Walk With a Pack
Adding weight can increase your calorie burn, too. Try wearing a weighted vest, rucksack, or simply a backpack with water bottles in it. Even on a flat, firm surface, adding an external load will increase calorie burn at any pace.
Increase Walking Speed
Simply walking faster is a good way to burn more calories while walking. You can use a fitness tracker to monitor your progress over time and ensure you’re progressing your speed. Remember that different terrain and temperatures affect walking speed, so don’t be too hard on yourself if you can’t maintain the same speed every day.
Walk on the Beach
Walking on the beach can be a great workout. Beck says, “The movement of the sand makes the ground much less stable, and any time you’re training in an unstable environment, you force your body to work harder. The firmer the sand is, the more stable it is, thus challenging your muscles and nervous system less. In contrast, less firm sand will move much more and create a more unstable surface.”
If you don’t have easy access to a sandy waterfront, you can also try walking on soft dirt trails or grassy areas.
Walking Interval Workouts
Interval workouts involve periods of higher effort followed by periods of lower effort or complete rest. Incorporating intervals into your walks can help you burn more calories in the same amount of time, or less time, by increasing your overall effort level. For examples of walking workouts that tap into the aerobic and anaerobic systems, take a look at our guide to the best treadmill walking workouts.
Frequently Asked Questions
How many calories does a 30-minute walk burn?
Walking for 30 minutes burns, on average, 100 to 200 calories at a moderately intense pace. Age, walking speed, body weight, terrain, and temperature affect this range.
How many calories does walking 10,000 steps burn?
Walking 10,000 steps per day is a common fitness goal. But the number of steps you take per day isn’t the only factor in calorie burn. Walking 10,000 steps all in one go (roughly five miles if you have a stride length of about 2.5 feet) at a brisk pace will burn far more calories than a total of 10,000 “normal” steps (as in, to and from work, around the house, etc.) will burn. A five-mile walk can burn a couple hundred to several hundred calories, depending on pace, terrain, body weight, and other factors.
Does walking burn belly fat?
Walking does not directly burn belly fat; no type of exercise does. However, walking more can help you create a calorie deficit — AKA, burning more calories than you consume — which can result in fat loss over time.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
References
Palmer AK, Jensen MD. Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451.
Kim G, Kim JH. Impact of Skeletal Muscle Mass on Metabolic Health. Endocrinol Metab (Seoul). 2020;35(1):1-6.
Varlamov O, Bethea CL, Roberts CT Jr. Sex-specific differences in lipid and glucose metabolism. Front Endocrinol (Lausanne). 2015;5:241
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12.
Have you ever wondered how CrossFit’s biggest names went from ordinary to extraordinary? Discover the incredible transformations of 19 superstar athletes.
Elite powerlifter John Haack planned to lift at the World Raw Powerlifting Federation (WRPF) Ghost Clash 3 in the 90KG class but had to change his plans when his weight cut went awry. Nevertheless, he put in a dominant victory, only a few kilograms into the 100KG class.
Haack owns most of the all-time world records (ATWR) in the raw (knee sleeves permitted) 90KG class. Only the squat record eludes him. He had intended right that at the Ghost Clash 3, but abandoning his cut early prevented the opportunity.
Haack is no slouch in the 100KG class, though, owning the bench press and total ATWRs. His plan coming into the Ghost Clash 3 was:
Before the meet, Haack had said that the bench might be a bit of a stretch, but he felt he could make up the difference on the deadlift. He intended to score a 2,400-pound total. He was right on both counts.
Haack went eight for nine, missing only his third bench press. Haack’s 426-kilogram pull was tough and right on the limit of strength, but he locked it out successfully and went home with his ambitions realized.
Haack deadlifts with a conventional stance and employs the “dip, grip, and rip” technique, in which he spreads his arms wide, drops to the barbell, takes it in a mixed grip, and immediately starts to pull. It looked for a moment like the bar stalled out at his knees, but Haack got it moving again and succeeded in scoring a 16-kilogram personal best.
Haack’s performance was easily enough to top the best lifter table, even at a higher body weight than anticipated. He took home the top prize of $4,000. If you missed the competition, watch the meet back on the WRPF YouTube Channel.
Editor’s note: BarBend is the Official Media Partner of the WRPF. The two organizations maintain editorial independence unless otherwise noted on specific content projects.
Hunter Henderson sought an outstanding performance at the World Raw Powerlifting Federation (WRPF) Ghost Clash 3 — her last powerlifting meet before her return to competitive bodybuilding. It might not have been exactly the day she wanted, but she walked away with a new all-time world record (ATWR) squatof 311 kilograms.
Henderson came into the meet as the ATWR holder for the raw squat in knee wraps in the 82.5KG class with the 305-kilogram lift hit at the WRPF FQ Classic 2 in May 2022. She eclipsed that number by six kilograms on her second attempt. Take a look at the lift below, courtesy of the Iron Rebel Instagram page:
Henderson performed the squat with the assistance of knee wraps, a lifting belt, and wrist wraps. The ascent appeared smooth and comfortable and gave Henderson the confidence to attempt 320.5 kilograms for the biggest raw female squat ever achieved.
The record currently belongs to April Mathis at 320 kilograms, set at the American Powerlifting Federation (APF) Gulfcoast meet in 2017, one of the longest-standing records on the women’s side. The 320.5-kilogram lift proved out of Henderson’s range, but 311 kilograms still gave her the third biggest raw squat in the world, with only Mathis and Australia’s Sarah Rainbow ahead of her.
Although Henderson led as best lifter for most of the competition, she was pipped at the post by Germany’s Denise Herber, who deadlifted an incredible 291.5 kilograms in the 75KG class.
Henderson didn’t go home empty-handed, though. In addition to her new ATWR raw squat, she won $2,500 for second place and a Kabuki Strength barbell for the biggest squat of the event.
Henderson confirmed to Barbend that she would focus on bodybuilding for the foreseeable future. She will attempt to qualify for the 2024 Olympia at the 2024 Chicago Pro in July.
It’s not yet clear when Henderson will return to powerlifting at a high level, but the records she has set will be difficult to beat. Whatever her competitive plans for the future, her name is likely safe in the record books.
Editor’s note: BarBend is the Official Media Partner of the WRPF. The two organizations maintain editorial independence unless otherwise noted on specific content projects.
Samantha Rice is well-established as one of the top untested powerlifters in the world. At the World Raw Powerlifting Federation (WRPF) American Pro 2 in October 2023, Rice hit a raw deadlift of 291 kilograms, which was not only the all-time world record (ATWR) in the 82.5KG class but the biggest raw female deadlift in the world. This accolade was shared by Brianny Terry, who deadlifted the same weight at the same event.
Rice competed in the 90KG raw class (knee sleeves permitted) at the 2024 WRPF Ghost Clash 3 on April 7, 2024. Although Rice weighed in at 84.5 kilograms, which was only a pair of kilograms into the 90KG class, she scored new all-time world records in everything but the bench press. Check out her performance in the video below:
On squat, Rice extended her ATWR to 272.5 kilograms on her second attempt — a five-kilogram increase. She went for 280 kilograms on her third attempt but missed.
Rice wasn’t finished with the record books, however. She went on to pull 292.5 kilograms on her second attempt to push her ATWR deadlift up by a single kilogram, securing the sole mantle of the biggest raw female deadlift in the world. This also extended her ATWR total in the 90KG class to 725 kilograms, a massive 22.5 kilogram increase.
A further attempt of 303 kilograms didn’t quite come off, but Rice was already a long way in the lead and managed a dominant win, even on a six-for-nine-kind-of-day.
Rice scored Rice 665.24 dots, easily enough to win the female raw best lifter prize, netting her the top payout of $4,000. Additionally, Rice moved from fourth to second in the world rankings: only Kristy Hawkins has achieved a higher score of 676.36.
Rice won a Kabuki Strength barbell as a bonus for hitting the biggest female deadlift on the day.
The World Raw Powerlifting Federation (WRPF) Ghost Clash 3 took place on April 6-7, 2024, in Miami, FL. Some of the world’s best powerlifters traveled to the Sunshine State to compete for cash prizes and attempt all-time world records (ATWR).
Samantha Rice breaks the 90KG class ATWRs in squat, deadlift and total.
Hunter Henderson breaks the 82.5KG class ATWR in squat with 311 kilograms.
Alisha Luna breaks the 52KG class ATWR in deadlift with 210.5 kilograms.
Denise Herber breaks the 75KG class ATWR in deadlift with 291.5 kilograms.
John Haack breaks the 100KG class ATWR total with 1,043.5 kilograms.
The entire meet is available to watch on the WRPF YouTube channel.
Editor’s note: BarBend is the Official Media Partner of the WRPF. The two organizations maintain editorial independence unless otherwise noted on specific content projects.
China’s Liu Huanhua is a frontiersman — literally. On Monday, Apr. 8, 2024, Huanhua made modern weightlifting history as the first 102-kilogram athlete to set world records in his category. Huanhua’s 232-kilogram (511.4-pound) clean & jerk and 413-kilogram (910.5-pound) Total are both the inaugural world records a lifetime best international performance for China’s gold-medal bet at the upcoming 2024 Olympic Games.
This landmark occurred at the 2024 IWF World Cup, the last-chance qualifier for Paris, which runs from Mar. 31 to Apr. 11 in Phuket, Thailand. Huanhua had already wedged himself atop the 102-kilogram international leaderboard, but thanks to his world-record performance in Phuket, he’s heading to Paris as the favorite to win it all.
In the first half of the 102-kilogram session, Huanhua locked in 181 kilograms (399 pounds) in the snatch — good for a medal-less fifth place. However, come the back half of the session, it became clear that no one in the field could hang with Huanhua in terms of pure strength:
When the new divisions were published, so too were the IWF’s “world standards”. World standards are figurative benchmarks laid out when a new weight class is minted. To set an official world record, an athlete must lift one kilogram more than the existing standard.
In the six years since the new weight classes were unveiled, nearly every other new division had its standards claimed by various athletes. Until Huanhua, no man in the world possessed the strength to meet the bar established by the IWF.
As of Apr. 2024 and counting Huanhua’s performance, the only unclaimed world standard is the Men’s 55-kilogram snatch. North Korean weightlifter Om Yun Chol has the clean & jerk and snatch records there, but has since retired.
Liu “Gigachad” Huanhua
Despite being a new addition to the international weightlifting scene, Huanhua has rapidly become a fan-favorite athlete and a standout performer for Team China in the Men’s heavyweight division, a category in which the country has historically struggled to excel.
Nicknamed “Gigachad” for his exceptional muscularity and in-competition confidence, Huanhua first appeared on an IWF stage in late 2022. He made the podium in his debut, and has maintained that medal-winning rhythm ever since:
Huanhua was initially postured to challenge 89-kilogram athletes Li Dayin and Tian Tao for one of China’s three male Olympic slots. However, he spent most of 2023 rapidly bulking up to the 102s, and has since thrived there.
His 413-kilogram world record Total places him 13 kilos ahead of second-placer and 2020 Olympic Champion Meso Hassona on the IWF’s leaderboards. Both athletes will meet in Paris, and both now have world records to their name (though Hassona’s are Junior). It’ll be a brawl for the gold medal at this year’s Olympics, that’s for sure.
Wilkin set the cable pulleys at the highest pin and attached wrist cuffs to both ends. He grabbed the right cuff with his left hand and vice versa. Wilkin retracted the scapula, pushed out his chest, and kept his arms tight to his torso. He went to full extension and paused in the fully shortened position.
Rope Tricep Pushdown & Cable Spreader Bar Pushdown
The rope triceps pushdowns load the medial tricep heads. Wilkin maintained his torso at approximately 70 degrees throughout the exercise.
The focus is to push til the very end of the movement and press the pinkies out.
Wilkin’s lower arms broke parallel on the eccentric to achieve a deeper triceps stretch. Wilkin and Fitzwater moved to a pushdown variation involving the spreader bar attachment — specialized equipment that allows extension behind the midline to further bias the long triceps heads.
The duo employed stretch-pause reps — pausing in the fully lengthened position for 15 seconds — on the final set to increase time under tension (TUT), thereby promoting hypertrophy. They closed with a set to failure.
Single-Arm Cable Bicep Curls & Nautilus High Curl
Wilkin grabbed the D-handle attachment with an underhand grip and limited elbow movement to achieve peak biceps contraction. He grabbed the cable at waist height for added stability.
Wilkin favors unilateral exercises for biceps training. He placed his elbow flat against the machine’s arm pad to perform high curls with a supinated grip. The duo incorporated a partial-rep complex on the final set — Fitzwater executed five reps with full range of motion, then five top-half partials. He repeated this full-partial sequence, finishing with three full reps and partials to muscle failure.
Seated Incline Dumbbell Curls
Wilkin set the back of the incline bench at 70 degrees, placed his mid back flat against the pad, retracted his shoulder blades, and kept his chest proud. He grabbed the dumbbells with a supinated grip, extended the elbows at the bottom, and paused in the fully shortened position.
Machine Dips
Wilkin strategically places compound movements last on arm days to ensure his muscles, tendons, ligaments, and joints are fully warmed to handle heavier weights. He kept his chest upright and elbows tight to maximize the stimulation in the triceps.
Wilkin performed the overhead cable extensions with a rope attachment while seated on a utility bench to minimize core engagement and isolate the triceps. Fitzwater set the cable to the lowest setting for the kickbacks and maintained his torso parallel to the floor. He kept his upper working arm parallel when extending at the elbow.
EZ-Bar Curls & Reverse Barbell Curls
The duo performed a partner-pyramid set of EZ-bar curls. Fitzwater began with 10 reps, handed the bar to Wilkin, and completed one less rep with each pass.
The pair concluded the training session with EZ-bar reverse curls to target the forearms. Wilkin paused in the fully shortened position for a second and used slow eccentrics to increase the TUT and promote hypertrophy.
Wilkin and Fitzwater must win an IFBB Pro show to punch their ticket to the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. They have until Sept. 15, 2024, to secure their spot.