Race-Day Pace Calculator
Enter your target finish time and how you race, and get a split target for all 8 runs and 8 stations plus a cumulative race clock — so you know exactly where you should be at every checkpoint.
Division sets the station loadings shown; it does not change the split model.
Avg run split
5:45 /km
Total running
45:57
Total stations
36:51
Roxzone budget
7:12
| Segment | Target | Pace / Standard | Race clock |
|---|---|---|---|
| Run 11 km | 5:07 | — | 5:07 |
| SkiErg1,000 m | 4:38 | ≈2:19 /500m station avg | 10:39 |
| Run 21 km | 5:23 | — | 16:02 |
| Sled Push50 m | 4:44 | 152 kg incl. sled | 21:40 |
| Run 31 km | 5:37 | — | 27:17 |
| Sled Pull50 m | 5:06 | 103 kg incl. sled | 33:16 |
| Run 41 km | 5:45 | — | 39:01 |
| Burpee Broad Jumps80 m | 5:06 | — | 45:01 |
| Run 51 km | 5:53 | — | 50:54 |
| Row1,000 m | 4:49 | ≈2:25 /500m station avg | 56:38 |
| Run 61 km | 5:59 | — | 1:02:36 |
| Farmers Carry200 m | 2:16 | 2×24 kg | 1:05:47 |
| Run 71 km | 6:04 | — | 1:11:51 |
| Sandbag Lunges100 m | 4:38 | 20 kg | 1:17:23 |
| Run 81 km | 6:10 | — | 1:23:33 |
| Wall Balls100 reps | 5:33 | 6 kg · 3.0 m | 1:30:00 |
Race clock adds a 0:54 Roxzone allowance before each station (none after Wall Balls — the race ends at your last rep). Segment targets are work time only.
The calculator is free to use right here. A free account adds the branded, printable PDF pace card.
Split targets are modeled from typical race distributions at your finish time, adjusted for your profile and transitions — they are a pacing starting point, not a guarantee. The Roxzone budget is split evenly across the 8 run-to-station transitions; real transition distances vary by venue. Division changes the loadings shown, not the split model. Station loadings are the current published standards (sled weights include the sled); always confirm against your race pack.