Pace calculator
Your race, split sixteen ways.
Put in the finish time you are aiming for and your division. You get a pace for every kilometre and a budget for every station, with the transitions counted. It is an estimate; the assumptions are under the table.
Work out your splits
Example: 1:30, Open
1:30:00 in Open: the estimate
- 5:51average per kilometre
- 46:49running, all eight km
- 35:07at the stations
- 8:06Roxzone, about 30s a change
| Segment | Distance | Budget | Pace | Race clock |
|---|---|---|---|---|
| Run 1 | 1 km | 5:37 | 5:37 /km | 6:07 |
| 01SkiErg | 1,000 m | 4:13 | 10:51 | |
| Run 2 | 1 km | 5:44 | 5:44 /km | 17:05 |
| 02Sled push | 50 m | 3:52 | 21:28 | |
| Run 3 | 1 km | 5:51 | 5:51 /km | 27:49 |
| 03Sled pull | 50 m | 4:34 | 32:53 | |
| Run 4 | 1 km | 5:51 | 5:51 /km | 39:15 |
| 04Burpee broad jumps | 80 m | 4:34 | 44:19 | |
| Run 5 | 1 km | 5:55 | 5:55 /km | 50:44 |
| 05Rowing | 1,000 m | 4:13 | 55:28 | |
| Run 6 | 1 km | 5:55 | 5:55 /km | 1:01:53 |
| 06Farmers carry | 200 m | 2:27 | 1:04:51 | |
| Run 7 | 1 km | 5:58 | 5:58 /km | 1:11:19 |
| 07Sandbag lunges | 100 m | 4:13 | 1:16:02 | |
| Run 8 | 1 km | 5:58 | 5:58 /km | 1:22:31 |
| 08Wall balls | 100 reps | 7:01 | 1:30:00 |
What the estimate assumes
- The target time splits into running, stations and Roxzone (transitions) by division: Open 52% / 39% / 9%; Pro 49% / 42% / 9%; Doubles 55% / 35% / 10%. These are typical shares from age-group racing, not anyone's rule.
- The station time splits in race order as SkiErg 12%, sled push 11%, sled pull 13%, burpee broad jumps 13%, row 12%, farmers carry 7%, sandbag lunges 12%, wall balls 20%.
- The runs are paced 96%, 98%, 100%, 100%, 101%, 101%, 102% and 102% of your average kilometre: a little quicker early, a little slower late, because that is how real races go.
- The Roxzone time is spread evenly over the sixteen changes. Courses differ in length, so this is the least certain line.
- It knows nothing about you. If your sleds are slow and your running quick, your race will look different; a race sim tells you how.
An estimate for planning, not a prediction or a promise. Pace on feel on the day, and stop if something hurts.
About the pace calculator
How accurate is this?
It is an estimate. The shares are averages from typical age-group race splits; your own race will differ, especially on the sleds and wall balls. Use it to plan, then check it against a race sim.
Why are the run splits not all the same?
Almost everyone runs the first kilometre faster and the last few slower. The calculator builds that in, so the plan is one you can actually hold.
What is the Roxzone?
The transition area between the running track and the stations. It is part of your time, and on a big course it can add five to ten minutes. We spread it evenly across the sixteen changes.
What target should I pick?
If you have not raced, do a race sim first and use that time, or ask us to test you. A target that is too ambitious makes the early runs too fast.
Your first class is free. Come and push a sled.
Book any class the night before and tell the coach at the door it is your first. You get the lighter option at every station, a coach nearby, and nobody watching the clock but you. Or come to a race sim and see what the whole thing feels like.