Free tool

Pace calculator

For 8-run, 8-station hybrid fitness races.

To finish in 1:30:00 (Men Open, big race venue), run each 1 km in about 6:05, spend about 33:01 on the eight stations and allow about 8:16 for the roxzone. That takes roughly a 25:40 fresh 5 km. Set your own target below, then drag any section to shape the plan.

Your plan · Men Open

1:30:00

Race plan

these build every split

Target finish (h:mm:ss)

Division

Weights

Format

Venue

Slowdown, runs 5–8 vs 1–43%Model default: 3% · typical around your time: 10%

Run shape

Each run a little slower than the one before, adding up to your slowdown. The simplest plan, and it suits any venue.

These rebuild every split. Fine-tune each section below.

Your plan 1:30:00

runs 48:43 · stations 33:01 · roxzone 8:16

Avg run pace

6:05/km

Roxzone

1:02 each

5 km needed

~25:40

remembered on this device

Run 15:56/km5:56
faster than 1%typical 4:59 · at 6:27
SkiErg4:30
faster than 64%typical 4:36 · at 11:28
Run 25:59/km5:59
faster than 1%typical 5:06 · at 17:57
Sled push3:04
faster than 54%typical 3:07 · at 21:32
Run 36:01/km6:01
faster than 2%typical 5:13 · at 28:04
Sled pull3:40
faster than 97%typical 5:10 · at 32:15
Run 46:04/km6:04
faster than 3%typical 5:21 · at 38:50
Burpee broad jumps4:42
faster than 90%typical 5:56 · at 44:02
Run 56:07/km6:07
faster than 5%typical 5:28 · at 50:40
Row4:29
faster than 96%typical 4:56 · at 55:40
Run 66:09/km6:09
faster than 8%typical 5:36 · at 1:02:20
Farmers carry2:09
faster than 59%typical 2:14 · at 1:05:00
Run 76:12/km6:12
faster than 11%typical 5:43 · at 1:11:43
Sandbag lunges4:42
faster than 86%typical 5:34 · at 1:16:56
Run 86:15/km6:15
faster than 16%typical 5:50 · at 1:23:42
Wall balls5:47
faster than 90%typical 7:21 · at 1:30:00
Roxzone (all transitions)8:16
faster than 37%typical 7:39

Spread and "faster than" from 29,541 finishers around 1:30:00.

Run paces assume each run is 1 km; some venues run long or short. The running clock gives each transition 1/16 of the roxzone.

Pace converter

1 km pace ↔ 5 km ↔ 10 km at an even pace.

I know my

Pace per km (m:ss)

Per km: 5:00
5 km: 25:00
10 km: 50:00

Most runners slow a little over 10 km: from this 5 km, Riegel's formula predicts about 52:07.

Example splits by target time

Balanced athlete, big race venue, singles. Pace is per 1 km run; stations and roxzone are totals.

Run pace, station total and roxzone total for common target finish times, Men Open and Women Open
Target	Men Open pace	Women Open pace	Stations (M / W)	Roxzone (M)
1:00:00	3:55/km	3:47/km	23:07 / 24:21	5:33
1:10:00	4:39/km	4:30/km	26:15 / 27:44	6:29
1:20:00	5:23/km	5:13/km	29:30 / 31:04	7:24
1:30:00	6:05/km	5:55/km	33:01 / 34:34	8:16
1:45:00	7:02/km	6:52/km	39:16 / 40:50	9:27
2:00:00	7:52/km	7:40/km	46:37 / 48:25	10:29

How the splits are worked out

The calculator uses the same fixed model as the finish time predictor: it finds an athlete equally good at running and at every station (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges, Wall Balls) whose estimate matches your target.
Runs, stations and roxzone are scaled so they add up to your target exactly. The runs follow your slowdown: runs 5 to 8 together take that much longer than runs 1 to 4, each run a little slower than the one before.
Each slider then moves one section; your finish is always the sum of the sections.
The spread behind each slider comes from aggregated percentiles of finishers around your plan's time (no individual results). Doubles use an estimated spread from the model.

The model's coefficients are written by hand from general coaching experience, so treat the plan as a starting point and race a gym sim near you to get your real splits.

Last updated 28 October 2026 by Hybrid Racing Platform.

Questions

What run pace do I need for my target finish time?

Enter the target above and the calculator gives the 1 km pace for each of the 8 runs. Running is usually about half of the total time, stations a bit under 40% and the transitions the rest, but the mix shifts with your division and the venue.

How are the station splits worked out?

The calculator finds a balanced athlete, equally good at running and at every station, whose estimated finish matches your target, then scales every part so the splits add up to your target exactly. Then drag any section's slider: if you are a stronger runner than station athlete (or the other way round) move time between the two, and the total updates.

What does the mountain behind each slider show?

It is the spread of finishers who finish around your plan's time: the peak is where most of them are, the dashed line is typical and the shaded part is everyone slower than your split, so "faster than 60%" means your split beats 60% of them. For doubles, or when the finisher data cannot be loaded, the page shows an estimated spread from the model instead and says so.

What 5 km time do I need for my target?

Race runs come straight after a station, so they are slower than a fresh run. The calculator shows the fresh 5 km a balanced athlete would typically need for the target; most people run race kilometres 12% to 25% slower than their 5 km pace.

How do I convert 1 km pace to a 5 km or 10 km time?

At an even pace, multiply the 1 km pace by 5 or by 10. A 5:00 per km pace is a 25:00 5 km and a 50:00 10 km. Over longer distances most people slow down a little; Riegel's formula (time × distance ratio to the power 1.06) predicts a 10 km of about 52:07 from a 25:00 5 km.

How much time should I allow for the roxzone?

At a big exhibition-hall race allow 40 to 70 seconds per station for the walk or jog in and out, 5 to 10 minutes in total. In a gym sim the stations sit beside the running route, so 10 to 20 seconds each is typical.

Test it on a real course

A sim at a gym near you runs the full 8 runs and 8 stations with every split timed, so you get your real numbers instead of an estimate. A free account keeps every result and shows where your time goes.

Find a sim near you Create a free account