Splits by goal time
Average run pace each division needs for each goal. Open a goal to see all eight stations, the Roxzone and the full race sheet.
| Goal | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Sub 55 minplan 0:54:30 | 3:27/km | 3:26/km | 3:20/km | 3:19/km |
| Sub 1:00plan 0:59:30 | 3:45/km | 3:45/km | 3:38/km | 3:38/km |
| Sub 1:05plan 1:04:30 | 4:02/km | 4:03/km | 3:54/km | 3:56/km |
| Sub 1:10plan 1:09:30 | 4:19/km | 4:20/km | 4:11/km | 4:12/km |
| Sub 1:15plan 1:14:30 | 4:34/km | 4:37/km | 4:26/km | 4:28/km |
| Sub 1:20plan 1:19:30 | 4:50/km | 4:53/km | 4:41/km | 4:45/km |
| Sub 1:25plan 1:24:30 | 5:06/km | 5:09/km | 4:56/km | 4:59/km |
| Sub 1:30plan 1:29:30 | 5:21/km | 5:25/km | 5:11/km | 5:14/km |
| Sub 1:35plan 1:34:30 | 5:37/km | 5:40/km | 5:26/km | 5:29/km |
| Sub 1:40plan 1:39:30 | 5:53/km | 5:56/km | 5:41/km | 5:44/km |
| Sub 1:45plan 1:44:30 | 6:09/km | 6:12/km | 5:56/km | 5:59/km |
| Sub 1:50plan 1:49:30 | 6:26/km | 6:28/km | 6:11/km | 6:14/km |
| Sub 2:00plan 1:59:30 | 7:01/km | 7:00/km | 6:44/km | 6:44/km |
| Sub 2:15plan 2:14:30 | 7:54/km | 7:53/km | 7:35/km | 7:34/km |
| Sub 2:30plan 2:29:30 | 8:46/km | 8:46/km | 8:26/km | 8:25/km |
Why the same goal needs different running
Heavier sleds, carries and wall balls take longer, so in Pro more of the clock goes to the stations and the runs have to be quicker to make up for it. The plans here use typical race shapes for each division. Use the calculator to shift time between running and stations to match your own strengths.