01 / ISOLATE
Time each station fresh
One at a time, at a pace you could repeat. This is your floor — the best case that will never happen on race day.
Station reference · reviewed August 25, 2026
Eight stations. Eight budget lines.
Knowing the station list is trivia. Knowing what each one costs you, after a kilometre of running and everything before it, is a race plan.
Independent reference. StationPace is not affiliated with or endorsed by any race organizer. Distances and loads vary by division and change over time — always confirm against the current official rules.
Race order
Each station arrives after a 1 km run.
| # | Station | Primary demand | Where time leaks |
|---|---|---|---|
| 1 | SkiErg | Upper-body aerobic output | Going out too hard while fresh, then paying for it on run 2 |
| 2 | Sled push | Sustained horizontal leg drive | Stopping to reset; heart rate spike that ruins the next run |
| 3 | Sled pull | Hip hinge plus grip endurance | Inefficient rope handling and repeated repositioning |
| 4 | Burpee broad jumps | Whole-body repeatability | Pace collapse mid-station; the most common blow-up point |
| 5 | Rowing | Aerobic power with legs already loaded | Treating it as recovery, or as a time trial — both cost you |
| 6 | Farmers carry | Grip and trunk endurance in motion | Unplanned drops; grip already spent by the sled pull |
| 7 | Sandbag lunges | Loaded single-leg endurance | Short strides and repositioning under load |
| 8 | Wall balls | Squat-to-throw under maximum fatigue | No-repped reps and unplanned rest with the finish in sight |
The ninth station
The Roxzone is real time nobody budgets.
Between every station and every run there is a transition — and the clock keeps running. Across a full race it commonly adds five to ten minutes.
Athletes who fold that into their running average end up with a running pace target that was never achievable. Give transitions their own line in the budget, rehearse them in training, and the rest of the plan stops drifting.
How to audit
Three sessions gives you a real station budget.
Session 1
02 / FATIGUE
Time them after a run
Same stations, each preceded by 1 km at race pace. The difference between this and session 1 is your real fatigue margin.
03 / SEQUENCE
Run three in order
Consecutive race-order stations with transitions included. Confirms whether the margins hold when they stack.
Stop keeping station times in a notes app.
StationPace holds each station's budget against your finish goal, times every segment live, and shows target versus actual afterwards — including the transitions most trackers quietly absorb into the run.
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