How the estimate works
The calculator multiplies your average running pace by the number of intervals, adds each station estimate and then adds one total transition allowance.
It deliberately keeps each assumption visible. If the target depends on an unrealistic wall-ball or sled split, the breakdown shows that immediately.
How to make the target useful
- Use recent compromised-running sessions rather than a fresh 1 km personal best.
- Time complete station efforts under the movement standard you expect to use.
- Include a realistic transition allowance instead of assuming zero.
- Recalculate after a rehearsal and compare the estimate with the actual session.
Configurable for your event
Race formats and standards vary. Confirm the distance, station order, movement rules and penalties published by your event organiser before using the estimate as a target.