Start from a finish time, or from the pace you expect to run. Either way you get a time for every station. A guide from a typical Open race, not a promise for your venue.
Enter a target finish time and leave the pace blank. Or enter the pace you expect to run, and the stations, the Roxzone and the finish time follow. Pro weights usually push more of the time onto the sleds, the carry, the lunges and the wall balls.
About half of a typical Open finish is the running: eight times 1 km, one before each station. This estimate gives every kilometre the same pace. Enter your own pace and the stations, the Roxzone and the finish time move with it. In a race the last laps are often slower.
SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, then wall balls. Wall balls take the most time. The farmers carry takes the least. The order does not change.
The Roxzone is the running into and out of the stations, on top of the 8 km. It is about 8% of a typical race. The length changes with the venue, so this piece moves more than the stations do.
Write the kilometre pace down, and the two or three stations that take the most time. If your ski or your sled runs long, the runs have to be quicker to finish in the same time. The station you overshoot is the one to practise.
If you already know the pace you can hold, enter it and leave the finish time blank. The station times keep a typical share of that running, and the finish time is the result.
The weights depend on the division. Women Open use a 102 kg sled push, a 78 kg sled pull, 2 × 16 kg farmers, a 10 kg sandbag and a 4 kg wall ball. Men Open and Women Pro use 152 kg, 103 kg, 2 × 24 kg, 20 kg and 6 kg. Men Pro use 202 kg, 153 kg, 2 × 32 kg, 30 kg and 9 kg. The SkiErg, the burpee broad jumps and the row are the same in every division.
In doubles you both run, and you share the stations, so these station times are for a solo race.
The calculators are a starting point. Coaching is where the splits turn into the sessions.
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