Your goal, split by segment
Wrist pace band ·
Clock at the end of each station, Roxzone included. Cut along the edge, tape it round your wrist.
| # | Segment | Split | Pace | Clock |
|---|
Station splits are targets from a planning model: 52% running, 8% Roxzone and 40% stations by default. Moving the strength setting shifts about three points between running and stations; naming a slowest station gives it a bigger share. Clock times include an equal slice of the Roxzone budget after every run and station.
Write your target and your actual side by side.
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How to use the band on race day
- Pick the goal you can hold after a full simulation, not your best day.
- Choose the strength that matches you. A strong runner can bank time on the runs; a strong lifter should protect run pace and take the extra minutes at the sleds.
- Name your slowest station so it gets a fair share of the clock.
- Print the band, tape it on your wrist and read it at the end of each station. Ahead by under 30 seconds is on plan; behind by more than a minute, settle your breathing before pushing the next run.
Want a plan already worked out for eight finish times from 1:00 to 2:15? See the 15-page pacing pack, $7.
Questions
How are the splits worked out?
The goal time is divided into 52% running, 8% Roxzone and 40% stations by default. Runs get a near-even share, with run 1 a touch slower, and each station gets a share based on how long that movement usually takes.
Can I use it for any goal time?
Yes. Enter anything from 0:45 to 3:00, or tap a preset from 1:00 to 2:15. The wrist band and table update as you type.
What does the strength setting change?
Stronger runner moves three points of the finish time from stations to running; stronger on stations moves three points the other way. Balanced keeps the 52/40 split.
What does the slowest station setting do?
It gives that station a share about a quarter larger, taking the time evenly from the others, so your clock is honest about where you lose the most.
How do I print only the band?
Use the Print my pace band button. The print view hides everything except the band and the full split table follows on the same page.
More from the course
Pin it on. Print it out.
The free sheet has a target and an actual box for every run and station, a 12-week tracker and a weights table by division.
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