diff --git a/.github/workflows/benchmark.yml b/.github/workflows/benchmark.yml
index f93c96bf65..67aeb754c0 100644
--- a/.github/workflows/benchmark.yml
+++ b/.github/workflows/benchmark.yml
@@ -52,14 +52,14 @@ jobs:
     - name: reset process replay
       run: python3.11 test/external/process_replay/reset.py
     - name: Run Stable Diffusion
-      run: BENCHMARK_LOG=stable_diffusion JIT=1 python3.11 examples/stable_diffusion.py --fp16 --seed 0 --noshow --timing | tee sd.txt
+      run: BENCHMARK_LOG=stable_diffusion JIT=1 ASSERT_MIN_STEP_TIME=500 python3.11 examples/stable_diffusion.py --fp16 --seed 0 --noshow --timing | tee sd.txt
     - name: Run Stable Diffusion without fp16
-      run: BENCHMARK_LOG=stable_diffusion_fp32 JIT=1 python3.11 examples/stable_diffusion.py --seed 0 --noshow --timing | tee sd_no_fp16.txt
+      run: BENCHMARK_LOG=stable_diffusion_fp32 JIT=1 ASSERT_MIN_STEP_TIME=700 python3.11 examples/stable_diffusion.py --seed 0 --noshow --timing | tee sd_no_fp16.txt
     - name: Run Stable Diffusion v2
-      run: BENCHMARK_LOG=stable_diffusion_v2 JIT=1 python3.11 examples/sdv2.py --fp16 --seed 0 --noshow --timing | tee sdv2.txt
+      run: BENCHMARK_LOG=stable_diffusion_v2 JIT=1 ASSERT_MIN_STEP_TIME=1600 python3.11 examples/sdv2.py --fp16 --seed 0 --noshow --timing | tee sdv2.txt
     # process replay can't capture this, the graph is too large
     - name: Run SDXL
-      run: BENCHMARK_LOG=stable_diffusion_xl CAPTURE_PROCESS_REPLAY=0 JIT=1 python3.11 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
+      run: BENCHMARK_LOG=stable_diffusion_xl ASSERT_MIN_STEP_TIME=3000 CAPTURE_PROCESS_REPLAY=0 JIT=1 python3.11 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
     - name: Run model inference benchmark
       run: METAL=1 python3.11 test/external/external_model_benchmark.py
     - name: Test speed vs torch
@@ -99,7 +99,7 @@ jobs:
     - name: Run GPT2
       run: |
         BENCHMARK_LOG=gpt2_nojit JIT=0 python3.11 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_unjitted.txt
-        BENCHMARK_LOG=gpt2 JIT=1 python3.11 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
+        BENCHMARK_LOG=gpt2 JIT=1 ASSERT_MIN_STEP_TIME=8 python3.11 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
     - name: Run GPT2 w HALF
       run: BENCHMARK_LOG=gpt2_half HALF=1 python3.11 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half.txt
     - name: Run GPT2 w HALF/BEAM
@@ -109,13 +109,13 @@ jobs:
     - name: Train MNIST
       run: time PYTHONPATH=. TARGET_EVAL_ACC_PCT=96.0 python3.11 examples/beautiful_mnist.py | tee beautiful_mnist.txt
     - name: Run 10 CIFAR training steps
-      run: BENCHMARK_LOG=cifar_10steps JIT=1 STEPS=10 python3.11 examples/hlb_cifar10.py | tee train_cifar.txt
+      run: BENCHMARK_LOG=cifar_10steps JIT=1 ASSERT_MIN_STEP_TIME=320 STEPS=10 python3.11 examples/hlb_cifar10.py | tee train_cifar.txt
     - name: Run 10 CIFAR training steps w HALF
-      run: BENCHMARK_LOG=cifar_10steps_half JIT=2 STEPS=10 DEFAULT_FLOAT=HALF python3.11 examples/hlb_cifar10.py | tee train_cifar_half.txt
+      run: BENCHMARK_LOG=cifar_10steps_half JIT=2 ASSERT_MIN_STEP_TIME=385 STEPS=10 DEFAULT_FLOAT=HALF python3.11 examples/hlb_cifar10.py | tee train_cifar_half.txt
     #- name: Run 10 CIFAR training steps w BF16
     #  run: STEPS=10 DEFAULT_FLOAT=BFLOAT16 python3.11 examples/hlb_cifar10.py | tee train_cifar_bf16.txt
     - name: Run 10 CIFAR training steps w winograd
-      run: BENCHMARK_LOG=cifar_10steps_wino JIT=1 WINO=1 STEPS=10 python3.11 examples/hlb_cifar10.py | tee train_cifar_wino.txt
+      run: BENCHMARK_LOG=cifar_10steps_wino JIT=1 ASSERT_MIN_STEP_TIME=150 WINO=1 STEPS=10 python3.11 examples/hlb_cifar10.py | tee train_cifar_wino.txt
     - name: UsbGPU boot time
       run: sudo -E PYTHONPATH=. DEBUG=2 AM_RESET=1 AMD=1 AMD_IFACE=USB time python3.11 test/test_tiny.py TestTiny.test_plus
     - name: UsbGPU tiny tests
@@ -214,7 +214,7 @@ jobs:
     - name: Run Stable Diffusion
       run: BENCHMARK_LOG=stable_diffusion NV=1 python3 examples/stable_diffusion.py --fp16 --seed 0 --noshow --timing | tee sd.txt
     - name: Run SDXL
-      run: BENCHMARK_LOG=stable_diffusion_xl CAPTURE_PROCESS_REPLAY=0 NV=1 CAPTURE_PROCESS_REPLAY=0 python3 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
+      run: BENCHMARK_LOG=stable_diffusion_xl ASSERT_MIN_STEP_TIME=2000 CAPTURE_PROCESS_REPLAY=0 NV=1 CAPTURE_PROCESS_REPLAY=0 python3 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
     - name: Run LLaMA
       run: |
         BENCHMARK_LOG=llama_nojit NV=1 JIT=0 python3 examples/llama.py --gen 1 --prompt "Hello." --count 10 --temperature 0 --timing | tee llama_unjitted.txt
@@ -238,9 +238,9 @@ jobs:
     - name: Run GPT2
       run: |
         BENCHMARK_LOG=gpt2_nojit NV=1 JIT=0 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_unjitted.txt
-        BENCHMARK_LOG=gpt2 NV=1 JIT=1 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
+        BENCHMARK_LOG=gpt2 NV=1 JIT=1 ASSERT_MIN_STEP_TIME=5 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
     - name: Run GPT2 w HALF
-      run: BENCHMARK_LOG=gpt2_half NV=1 HALF=1 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half.txt
+      run: BENCHMARK_LOG=gpt2_half NV=1 HALF=1 ASSERT_MIN_STEP_TIME=5 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half.txt
     - name: Run GPT2 w HALF/BEAM
       run: BENCHMARK_LOG=gpt2_half_beam NV=1 HALF=1 JITBEAM=2 IGNORE_BEAM_CACHE=1 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half_beam.txt
     - uses: actions/upload-artifact@v4
@@ -306,13 +306,13 @@ jobs:
     - name: Train MNIST
       run: time PYTHONPATH=. NV=1 TARGET_EVAL_ACC_PCT=96.0 python3 examples/beautiful_mnist.py | tee beautiful_mnist.txt
     - name: Run 10 CIFAR training steps
-      run: BENCHMARK_LOG=cifar_10steps NV=1 STEPS=10 python3 examples/hlb_cifar10.py | tee train_cifar.txt
+      run: BENCHMARK_LOG=cifar_10steps ASSERT_MIN_STEP_TIME=85 NV=1 STEPS=10 python3 examples/hlb_cifar10.py | tee train_cifar.txt
     - name: Run 10 CIFAR training steps w HALF
-      run: BENCHMARK_LOG=cifar_10steps_half NV=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_half.txt
+      run: BENCHMARK_LOG=cifar_10steps_half ASSERT_MIN_STEP_TIME=68 NV=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_half.txt
     - name: Run 10 CIFAR training steps w BF16
-      run: BENCHMARK_LOG=cifar_10steps_bf16 NV=1 STEPS=10 DEFAULT_FLOAT=BFLOAT16 python3 examples/hlb_cifar10.py | tee train_cifar_bf16.txt
+      run: BENCHMARK_LOG=cifar_10steps_bf16 ASSERT_MIN_STEP_TIME=75 NV=1 STEPS=10 DEFAULT_FLOAT=BFLOAT16 python3 examples/hlb_cifar10.py | tee train_cifar_bf16.txt
     - name: Run 10 CIFAR training steps w winograd
-      run: BENCHMARK_LOG=cifar_10steps_half_wino NV=1 CAPTURE_PROCESS_REPLAY=0 WINO=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_wino.txt
+      run: BENCHMARK_LOG=cifar_10steps_half_wino ASSERT_MIN_STEP_TIME=35 NV=1 CAPTURE_PROCESS_REPLAY=0 WINO=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_wino.txt
     - name: Run full CIFAR training w 1 GPU
       run: time BENCHMARK_LOG=cifar NV=1 DEFAULT_FLOAT=HALF LATEWINO=1 STEPS=1000 TARGET_EVAL_ACC_PCT=93.2 python3 examples/hlb_cifar10.py | tee train_cifar_one_gpu.txt
     - name: Run full CIFAR training steps w 6 GPUS
@@ -415,9 +415,9 @@ jobs:
     - name: Test AM warm start time
       run: time AMD=1 python3 test/test_tiny.py TestTiny.test_plus
     - name: Run Stable Diffusion
-      run: BENCHMARK_LOG=stable_diffusion AMD=1 python3 examples/stable_diffusion.py --fp16 --seed 0 --noshow --timing | tee sd.txt
+      run: BENCHMARK_LOG=stable_diffusion ASSERT_MIN_STEP_TIME=450 AMD=1 python3 examples/stable_diffusion.py --fp16 --seed 0 --noshow --timing | tee sd.txt
     - name: Run SDXL
-      run: BENCHMARK_LOG=stable_diffusion_xl CAPTURE_PROCESS_REPLAY=0 AMD=1 python3 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
+      run: BENCHMARK_LOG=stable_diffusion_xl ASSERT_MIN_STEP_TIME=1400 CAPTURE_PROCESS_REPLAY=0 AMD=1 python3 examples/sdxl.py --seed 0 --noshow --timing | tee sdxl.txt
     - name: Run LLaMA 7B
       run: |
         BENCHMARK_LOG=llama_nojit AMD=1 JIT=0 python3 examples/llama.py --gen 1 --prompt "Hello." --count 10 --temperature 0 --timing | tee llama_unjitted.txt
@@ -443,9 +443,9 @@ jobs:
     - name: Run GPT2
       run: |
         BENCHMARK_LOG=gpt2_nojit AMD=1 JIT=0 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_unjitted.txt
-        BENCHMARK_LOG=gpt2 AMD=1 JIT=1 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
+        BENCHMARK_LOG=gpt2 AMD=1 JIT=1 ASSERT_MIN_STEP_TIME=5 python3 examples/gpt2.py --prompt "Hello." --count 10 --temperature 0 --timing | tee gpt2_jitted.txt
     - name: Run GPT2 w HALF
-      run: BENCHMARK_LOG=gpt2_half AMD=1 HALF=1 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half.txt
+      run: BENCHMARK_LOG=gpt2_half AMD=1 HALF=1 ASSERT_MIN_STEP_TIME=5 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half.txt
     - name: Run GPT2 w HALF/BEAM
       run: BENCHMARK_LOG=gpt2_half_beam AMD=1 HALF=1 JITBEAM=2 IGNORE_BEAM_CACHE=1 python3 examples/gpt2.py --count 10 --temperature 0 --timing | tee gpt2_half_beam.txt
     - uses: actions/upload-artifact@v4
@@ -508,13 +508,13 @@ jobs:
     - name: Train MNIST
       run: time PYTHONPATH=. AMD=1 TARGET_EVAL_ACC_PCT=96.0 python3 examples/beautiful_mnist.py | tee beautiful_mnist.txt
     - name: Run 10 CIFAR training steps
-      run: BENCHMARK_LOG=cifar_10steps AMD=1 STEPS=10 python3 examples/hlb_cifar10.py | tee train_cifar.txt
+      run: BENCHMARK_LOG=cifar_10steps ASSERT_MIN_STEP_TIME=85 AMD=1 STEPS=10 python3 examples/hlb_cifar10.py | tee train_cifar.txt
     - name: Run 10 CIFAR training steps w HALF
-      run: BENCHMARK_LOG=cifar_10steps_half AMD=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_half.txt
+      run: BENCHMARK_LOG=cifar_10steps_half ASSERT_MIN_STEP_TIME=188 AMD=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_half.txt
     - name: Run 10 CIFAR training steps w BF16
-      run: BENCHMARK_LOG=cifar_10steps_bf16 AMD=1 STEPS=10 DEFAULT_FLOAT=BFLOAT16 python3 examples/hlb_cifar10.py | tee train_cifar_bf16.txt
+      run: BENCHMARK_LOG=cifar_10steps_bf16 ASSERT_MIN_STEP_TIME=288 AMD=1 STEPS=10 DEFAULT_FLOAT=BFLOAT16 python3 examples/hlb_cifar10.py | tee train_cifar_bf16.txt
     - name: Run 10 CIFAR training steps w winograd
-      run: BENCHMARK_LOG=cifar_10steps_half_wino AMD=1 WINO=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_wino.txt
+      run: BENCHMARK_LOG=cifar_10steps_half_wino ASSERT_MIN_STEP_TIME=66 AMD=1 WINO=1 STEPS=10 DEFAULT_FLOAT=HALF python3 examples/hlb_cifar10.py | tee train_cifar_wino.txt
     - name: Run full CIFAR training w 1 GPU
       run: time BENCHMARK_LOG=cifar AMD=1 DEFAULT_FLOAT=HALF LATEWINO=1 STEPS=1000 TARGET_EVAL_ACC_PCT=93.2 python3 examples/hlb_cifar10.py | tee train_cifar_one_gpu.txt
     #- name: Run full CIFAR training steps w 6 GPUS
@@ -606,11 +606,11 @@ jobs:
     - name: reset process replay
       run: test/external/process_replay/reset.py
     - name: benchmark openpilot 0.9.9 driving_vision
-      run: BENCHMARK_LOG=openpilot_0_9_9_vision PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/driving_vision.onnx
+      run: BENCHMARK_LOG=openpilot_0_9_9_vision ASSERT_MIN_STEP_TIME=30 PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/driving_vision.onnx
     - name: benchmark openpilot 0.9.9 driving_policy
-      run: BENCHMARK_LOG=openpilot_0_9_9_policy PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/driving_policy.onnx
+      run: BENCHMARK_LOG=openpilot_0_9_9_policy ASSERT_MIN_STEP_TIME=45 PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/driving_policy.onnx
     - name: benchmark openpilot 0.9.9 dmonitoring
-      run: BENCHMARK_LOG=openpilot_0_9_9_dmonitoring PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/dmonitoring_model.onnx
+      run: BENCHMARK_LOG=openpilot_0_9_9_dmonitoring ASSERT_MIN_STEP_TIME=70 PYTHONPATH=. NOLOCALS=1 FLOAT16=1 IMAGE=2 QCOM=1 taskset -c 4-7 python3 test/external/external_benchmark_openpilot.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/dmonitoring_model.onnx
     - name: openpilot compile3 0.9.9 driving_vision
       run: PYTHONPATH="." QCOM=1 taskset -c 4-7 python3 examples/openpilot/compile3.py https://github.com/commaai/openpilot/raw/v0.9.9/selfdrive/modeld/models/driving_vision.onnx
     - name: openpilot compile3 0.9.9 driving_policy
diff --git a/examples/gpt2.py b/examples/gpt2.py
index 6a233327a5..de577e911f 100644
--- a/examples/gpt2.py
+++ b/examples/gpt2.py
@@ -181,6 +181,7 @@ class GPT2:
     self.tokenizer = tokenizer
 
   def generate(self, prompt:str, max_length:int, temperature:float, timing:bool=False, batch_size:int=1):
+    step_times = []
     prompt_tokens = self.tokenizer.encode(prompt, allowed_special={"<|endoftext|>"})
     toks = [prompt_tokens[:] for _ in range(batch_size)]
     start_pos = 0
@@ -197,8 +198,13 @@ class GPT2:
           else:
             tokens = Tensor([x[start_pos:] for x in toks])
           tok = self.model(tokens, Variable("start_pos", 1 if start_pos else 0, MAX_CONTEXT-1).bind(start_pos), temperature).tolist()
+      step_times.append((GlobalCounters.time_sum_s-st)*1e3)
       start_pos = len(toks[0])
       for i,t in enumerate(tok): toks[i].append(t)
+
+    if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+      min_time = min(step_times)
+      assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
     return [self.tokenizer.decode(x) for x in toks]
 
 # **** main code ****
diff --git a/examples/hlb_cifar10.py b/examples/hlb_cifar10.py
index 8f19c8f73d..bde89c4c8b 100644
--- a/examples/hlb_cifar10.py
+++ b/examples/hlb_cifar10.py
@@ -355,7 +355,7 @@ def train_cifar():
 
   # https://www.anandtech.com/show/16727/nvidia-announces-geforce-rtx-3080-ti-3070-ti-upgraded-cards-coming-in-june
   # 136 TFLOPS is the theoretical max w float16 on 3080 Ti
-
+  step_times = []
   model_ema: Optional[modelEMA] = None
   projected_ema_decay_val = hyp['ema']['decay_base'] ** hyp['ema']['every_n_steps']
   i = 0
@@ -413,12 +413,17 @@ def train_cifar():
           model_ema.update(model, Tensor([projected_ema_decay_val*(i/STEPS)**hyp['ema']['decay_pow']]))
 
       cl = time.monotonic()
+      step_times.append((cl-st)*1000.0)
       device_str = loss.device if isinstance(loss.device, str) else f"{loss.device[0]} * {len(loss.device)}"
       #  53  221.74 ms run,    2.22 ms python,  219.52 ms CL,  803.39 loss, 0.000807 LR, 4.66 GB used,   3042.49 GFLOPS,    674.65 GOPS
       print(f"{i:3d} {(cl-st)*1000.0:7.2f} ms run, {(et-st)*1000.0:7.2f} ms python, {(cl-et)*1000.0:7.2f} ms {device_str}, {loss_cpu:7.2f} loss, {opt_non_bias.lr.numpy()[0]:.6f} LR, {GlobalCounters.mem_used/1e9:.2f} GB used, {GlobalCounters.global_ops*1e-9/(cl-st):9.2f} GFLOPS, {GlobalCounters.global_ops*1e-9:9.2f} GOPS")
       st = cl
       i += 1
 
+  if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+    min_time = min(step_times)
+    assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
+
   # verify eval acc
   if target := getenv("TARGET_EVAL_ACC_PCT", 0.0):
     if eval_acc_pct >= target:
diff --git a/examples/mlperf/model_train.py b/examples/mlperf/model_train.py
index 88d1cc9c79..c2e961e9cf 100644
--- a/examples/mlperf/model_train.py
+++ b/examples/mlperf/model_train.py
@@ -252,6 +252,10 @@ def train_resnet():
         print(f"epoch global_ops: {steps_in_train_epoch * GlobalCounters.global_ops:_}, "
               f"epoch global_mem: {steps_in_train_epoch * GlobalCounters.global_mem:_}")
         # if we are doing beam search, run the first eval too
+        if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+          min_time = min(step_times)
+          assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
+
         if (TRAIN_BEAM or EVAL_BEAM) and e == start_epoch: break
         return
     if MLLOGGER and RUNMLPERF:
@@ -344,6 +348,8 @@ def train_resnet():
         print(f"saving ckpt to {fn}")
         safe_save(get_training_state(model, optimizer_group, scheduler_group), fn)
 
+
+
 def train_retinanet():
   from contextlib import redirect_stdout
   from examples.mlperf.dataloader import batch_load_retinanet
diff --git a/examples/sdxl.py b/examples/sdxl.py
index 24a5a6bb91..23f2236723 100644
--- a/examples/sdxl.py
+++ b/examples/sdxl.py
@@ -6,7 +6,7 @@
 from tinygrad import Tensor, TinyJit, dtypes, GlobalCounters
 from tinygrad.nn import Conv2d, GroupNorm
 from tinygrad.nn.state import safe_load, load_state_dict
-from tinygrad.helpers import fetch, trange, colored, Timing
+from tinygrad.helpers import fetch, trange, colored, Timing, getenv
 from extra.models.clip import Embedder, FrozenClosedClipEmbedder, FrozenOpenClipEmbedder
 from extra.models.unet import UNetModel, Upsample, Downsample, timestep_embedding
 from extra.bench_log import BenchEvent, WallTimeEvent
@@ -14,7 +14,7 @@ from examples.stable_diffusion import ResnetBlock, Mid
 import numpy as np
 
 from typing import Dict, List, Callable, Optional, Any, Set, Tuple, Union, Type
-import argparse, tempfile
+import argparse, tempfile, time
 from abc import ABC, abstractmethod
 from pathlib import Path
 from PIL import Image
@@ -342,11 +342,13 @@ class DPMPP2MSampler:
     sigmas = self.discretization(num_steps).to(x.device)
     x *= Tensor.sqrt(1.0 + sigmas[0] ** 2.0)
     num_sigmas = len(sigmas)
+    step_times = []
 
     old_denoised = None
     for i in trange(num_sigmas - 1):
       with Timing("step in ", enabled=timing, on_exit=lambda _: f", using {GlobalCounters.mem_used/1e9:.2f} GB"):
         GlobalCounters.reset()
+        st = time.perf_counter_ns()
         with WallTimeEvent(BenchEvent.STEP):
           x, old_denoised = self.sampler_step(
             old_denoised=old_denoised,
@@ -358,8 +360,13 @@ class DPMPP2MSampler:
             c=c,
             uc=uc,
           )
+          step_times.append(t:=(time.perf_counter_ns() - st)*1e-6)
           x.realize(old_denoised)
 
+    if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+      min_time = min(step_times)
+      assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
+
     return x
 
 
diff --git a/examples/stable_diffusion.py b/examples/stable_diffusion.py
index 44dca39ec6..1dbd74e74a 100644
--- a/examples/stable_diffusion.py
+++ b/examples/stable_diffusion.py
@@ -2,7 +2,7 @@
 # https://github.com/ekagra-ranjan/huggingface-blog/blob/main/stable_diffusion.md
 import tempfile
 from pathlib import Path
-import argparse
+import argparse, time
 from collections import namedtuple
 from typing import Dict, Any
 
@@ -266,17 +266,23 @@ if __name__ == "__main__":
   def run(model, *x): return model(*x).realize()
 
   # this is diffusion
+  step_times = []
   with Context(BEAM=getenv("LATEBEAM")):
     for index, timestep in (t:=tqdm(list(enumerate(timesteps))[::-1])):
       GlobalCounters.reset()
+      st = time.perf_counter_ns()
       t.set_description("%3d %3d" % (index, timestep))
       with Timing("step in ", enabled=args.timing, on_exit=lambda _: f", using {GlobalCounters.mem_used/1e9:.2f} GB"):
         with WallTimeEvent(BenchEvent.STEP):
           tid = Tensor([index])
           latent = run(model, unconditional_context, context, latent, Tensor([timestep]), alphas[tid], alphas_prev[tid], Tensor([args.guidance]))
           if args.timing: Device[Device.DEFAULT].synchronize()
+      step_times.append((time.perf_counter_ns() - st)*1e-6)
     del run
 
+  if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+    min_time = min(step_times)
+    assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
   # upsample latent space to image with autoencoder
   x = model.decode(latent)
   print(x.shape)
diff --git a/test/external/external_benchmark_openpilot.py b/test/external/external_benchmark_openpilot.py
index 66a887d92c..158f41f6a1 100644
--- a/test/external/external_benchmark_openpilot.py
+++ b/test/external/external_benchmark_openpilot.py
@@ -27,6 +27,7 @@ if __name__ == "__main__":
 
   # NOTE: the inputs to a JIT must be first level arguments
   run_onnx_jit = TinyJit(lambda **kwargs: run_onnx(kwargs), prune=True)
+  step_times = []
   for _ in range(20):
     GlobalCounters.reset()
     st = time.perf_counter_ns()
@@ -35,7 +36,12 @@ if __name__ == "__main__":
       inputs = {**{k:v for k,v in new_inputs_junk.items() if 'img' in k},
                 **{k:Tensor(v) for k,v in new_inputs_junk_numpy.items() if 'img' not in k}}
       ret = next(iter(run_onnx_jit(**inputs).values())).cast(dtypes.float32).numpy()
-    print(f"jitted:  {(time.perf_counter_ns() - st)*1e-6:7.4f} ms")
+      step_times.append(t:=(time.perf_counter_ns() - st)*1e-6)
+    print(f"jitted:  {t:7.4f} ms")
+
+  if (assert_time:=getenv("ASSERT_MIN_STEP_TIME")):
+    min_time = min(step_times)
+    assert min_time < assert_time, f"Speed regression, expected min step time of < {assert_time} ms but took: {min_time} ms"
 
   suffix = ""
   if IMAGE.value < 2: suffix += f"_image{IMAGE.value}" # image=2 has no suffix for compatibility