Race-time calculator

What will you run?

Enter a recent 5 km time and your division. You get an estimated finish and a target for every run and station, which you can swap for your own times.

01 You

Recent 5 km time

Minutes and seconds, run fresh.

Division

Running or stations

Estimated finish

1:33:13

Running: 46:00
Stations: 39:00
Roxzone: 8:13

02 Your splits

Know one of these from training? Type your own time and the finish updates.

Running8 × 1 km, time per km
SkiErg1,000 m
Sled Push50 m
Sled Pull50 m
Burpee Broad Jump80 m
Rowing1,000 m
Farmers Carry200 m
Sandbag Lunges100 m
Wall Balls100 reps
RoxzoneAll transitions together

How it works

It starts from two real athletes: the median elite and the median 90-minute finisher in the Pro division, split by split, as published by RoxLyfe.
Your running speed places you on the line between them, and every station and the Roxzone follow from that.
Race running is set 15% slower per kilometre than your 5 km pace.
Open stations are set 12% faster than Pro for the lighter loads. Published Open figures put that gap between 12 and 20%.

How far to trust it

Treat the finish as a middle guess. A running time alone can leave you 10 minutes or more either side, because station ability varies so much between runners.
The running slowdown is the least certain part. Nobody has published a tested conversion from 5 km time to race pace.
The split tables come from April 2022 results. The front of the sport has got faster since.
It gets closer as you replace estimates with times from your own training.
It covers singles. Doubles and relay split the work differently.

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