Calculator
What your goal actually costs.
Pick a finish time and see the three numbers that produce it. They are internally consistent, so they add up to the goal rather than being three separate guesses.
8 runs × 5:30 = 44:00 · stations 38:30 · transitions 7:30. That adds up to 1:30:00 exactly. Roughly 50/40/10.
Your station budget
This is the shape station time takes across the field, applied to your total. Use it to find where your minutes are hiding, not as a per-station target to chase.
- SkiErggrip4:37not logged
- Sled Push3:28not logged
- Sled Pullgrip5:47not logged
- Burpee Broad Jumps5:47not logged
- Rowgrip4:37not logged
- Farmers Carrygrip2:19not logged
- Sandbag Lunges4:37not logged
- Wall Ballsgrip7:18not logged
Log your real times → and they appear against these targets, so you can see which station is actually costing you the race.
Your eight runs
Every run at 5:30. Not the first one faster. Going 30 seconds too hot on run 1 costs you far more than 30 seconds later, and there is no banking time in this race.
Keep these splits.
Leave your email and you get a link that brings back these numbers for a 1:30 finish, on any device.
Saving makes you a free member of the Sled & Stone Hybrid Racing Club too: a profile that keeps your training on any device, and first access to the glove. No spam, and you can unsubscribe any time.
Where you actually are
Global average is about 1:35 for men and 1:50 for women. Genuine first-timers usually land 1:30 to 2:00, and the honest average for a first race is nearer 1:45. Advanced is sub 1:30 for a man or sub 1:45 for a woman, roughly the top 30%. Elite in Open 25-29 is under 1:10 for men and under 1:22 for women.
If this is your first race, pick a target from the slower end and execute it properly. A well-paced 1:45 beats a blown-up attempt at 1:20 every time, and it will teach you more.
The transition nobody trains
RoxZone is the time between finishing a run and starting a station, and back again. Elite athletes total 4 to 5 minutes across the whole race. Intermediate 7 to 9 minutes. Beginners 9 to 12 minutes or more.
Target under 40 seconds per transition. Most people lose 30 to 90 seconds a race just walking it or not knowing where their station is. It is free time, it requires no fitness, and almost nobody rehearses it.