Practical guide 2 min read
How to convert running pace between per km and per mile
The formula, conversion tables for common paces, and the decimal mistake that throws pace conversions off by seconds.
New
Tool
Fitness Race Planner
Build any race from runs, workout stations and transitions, enter your times, and see your finish time, every split and where the minutes go. Set a goal and it works backward into the target for every leg.
Predicted finish
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Where to find the time
Station work per partner
Your splits
How the planner models a race
A race is a list of legs, each a run or a workout station, with a transition between each pair. Runs are distance at your pace; stations are whatever you measure them in: metres, reps or calories. Add, remove and reorder legs to match any format, from a local fitness race to your own training simulation.
For HYROX, open a preset page: the HYROX pace and finish time calculator or the HYROX doubles calculator. LabAnvil is not affiliated with or endorsed by HYROX.
How to use it
- Enter your run pace. Your comfortable race pace per kilometre or mile. Add a few seconds of slow-down per run for tired legs, or type a pace on any single run.
- Enter your station times. Use times from a recent race or a full simulation if you have them; fresh times in training are usually faster than on race day.
- Set your transition time. It's added between every pair of legs, and it adds up quickly.
- Switch to Plan a goal. Type your goal time to get a target for every leg and a ranked list of where the time is. Lock anything you can't change, and the rest share the difference.
Questions
How does the planner predict my finish time?
It adds up every leg: each run is its distance at your pace (plus any slow-down you set per run), each station is the time you enter, and every changeover between legs adds your transition time. The splits table shows the running clock after each leg.
How does goal mode choose my target splits?
It scales every leg you haven't locked by the same percentage, so the effort stays even across the race. Lock a leg you can't realistically improve and the others take up the difference. The legs with the biggest gap between your time and the target are where training pays off most.
Does it work for doubles?
Switch the race to doubles. Runs use the pace you can hold together, and each station gets a work split between partners, so you can see how much of the station work each of you carries.
Where do my times go?
Nowhere. The planner runs in your browser and saves your plan on this device only. Copy link packs the plan into the address itself, so you can send it to a coach or training partner without an account.
Can I plan a race that isn't listed?
Yes. Open the Fitness Race Planner, pick the blank race, and add runs and stations in any order with your own distances, reps and transition time. Any station can be measured in metres, reps or calories.
About
Build any race from runs, workout stations and transitions. Enter your run pace and your time for each station, and the planner gives your finish time, the running clock after every leg and how your time splits between running, stations and transitions.
Set a goal time and it works backward into a target for every leg, then ranks the legs by how far you are from them, so you can see exactly where to train. Race solo or as a pair: doubles mode splits each station’s work between partners.
HYROX singles and doubles are ready-made presets, with their own pages for the pace and finish time calculator and doubles calculator. LabAnvil is not affiliated with or endorsed by HYROX.
How it works
- Runs take their distance at your base pace, plus an optional slow-down for each run after the first. Type a pace on any run to override it.
- Stations take the time you enter, and show it as a pace: per 500 m on an erg, reps per minute on wall balls.
- Transitions add the same time between every pair of legs.
- Goal mode scales every unlocked leg by the same percentage until the race adds up to your goal. Lock the legs you can’t improve and the rest take up the difference.
- Doubles runs use the pace you can hold together; each station has a work split between partners.
Notes
Your plan is saved in this browser only. Copy link puts the whole plan in the address, so you can share it without an account. Example times are a starting point for a first race, not data from any event.
A little guidance
Get more from your tools
Practical guide 3 min read
How to plan your splits for any fitness race
Build any race from runs, stations and transitions, predict your finish time, and turn a goal time into a target for every leg.
Practical guide 3 min read
How to set a realistic HYROX goal time
Predict your finish from your own run and station times, then choose a goal you can explain and see exactly where the time has to come from.
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