ToolsRace planner

Plan your Deadly Dozen

Twelve 400s, twelve Labours, one clock. Start from a recent 5K, say how you race and how you train, and get a realistic target: the finish, the Journeys against the Labours, and a lap-by-lap wristband for all twelve rounds.

Not sure what the Labours are? Read the card first

Deine Zahlen stecken im Link: wer ihn öffnet, landet genau auf diesem Ergebnis.

Weiter geht'sAlle 15 Tools

Hyrox® Pacing-Rechner

Zielzeit & Splits für den Renntag

Lauftempo-Rechner

Pace, Tempo & Wettkampfzeiten

One-Rep-Max-Rechner

1RM & Trainings-%

Deadly Dozen Race Planner

Kostenloser Deadly-Dozen-Pacing-Rechner: 5-km-Zeit eingeben, Division und Profil wählen und ein realistisches Ziel erhalten, mit Lauf- und Labour-Summen plus einem Splitplan für alle zwölf Runden. Ohne Login.

Worked example: Solo Men, 25:00 5K, balanced profile

Estimated finish 01:34:54: Journeys 00:26:24, Labours 01:05:30, transitions 00:03:00. Target around 02:12 per 400 m (fresh 400 off that 5K: roughly 02:00).

Round 1: 400 m in 01:59, Kettlebell Farmers Carry (240 m) in 05:00, clock 00:07:14
Round 2: 400 m in 02:03, Kettlebell Deadlift (60 reps) in 05:30, clock 00:15:02
Round 3: 400 m in 02:07, Dumbbell Lunge (60 m) in 04:30, clock 00:21:53
Round 4: 400 m in 02:09, Dumbbell Snatch (alternating) (60 reps) in 07:00, clock 00:31:18
Round 5: 400 m in 02:12, Burpee Broad Jump (60 m) in 06:30, clock 00:40:15
Round 6: 400 m in 02:15, Kettlebell Goblet Squat (60 reps) in 05:00, clock 00:47:44
Round 7: 400 m in 02:16, Weight Plate Front Carry (240 m) in 05:30, clock 00:55:45
Round 8: 400 m in 02:19, Dumbbell Push Press (60 reps) in 05:30, clock 01:03:49
Round 9: 400 m in 02:20, Bear Crawl (120 m) in 05:00, clock 01:11:24
Round 10: 400 m in 02:21, Weight Plate Clean & Press (60 reps) in 07:00, clock 01:21:00
Round 11: 400 m in 02:20, Weight Plate Overhead Carry (180 m) in 05:00, clock 01:28:35
Round 12: 400 m in 02:04, Dumbbell Devil Press (20 reps) in 04:00, clock 01:34:54

Estimate only, calibrated conservatively toward realistic average race splits; not an official Deadly Dozen prediction.

Weiter geht's

Hyrox® Pacing-Rechner: Zielzeit & Splits für den Renntag
Lauftempo-Rechner: Pace, Tempo & Wettkampfzeiten
One-Rep-Max-Rechner: 1RM & Trainings-%

Alle 15 Tools