How the pacing model works
The model estimates each movement from reps × seconds per rep, adds transitions and planned rest, then increases each later round by your selected slowdown percentage.
Choosing realistic inputs
- Use sustainable cycling pace, not an all-out first round.
- Add transition time for moving between equipment or changing plates.
- Use more fatigue for high-rep legs, grip-intensive pulling or repeated barbell work.
- Use less fatigue for skill work with planned breaks and low local muscular load.
Strategy by format
For time: avoid a first round that is much faster than the plan. AMRAP: protect transitions and keep rounds repeatable. EMOM: aim to finish work with enough rest to preserve quality. Intervals: keep early repeats controlled so later work remains productive.
What the visual shows
The runner travels once across a lightweight SVG lane when results appear. Split bars are created only for visible rounds, limiting layout work on low-end devices.
Practical guide for using this result
How the race lane works
The marker shows how much of the time cap the predicted finish uses. Round bars reveal where fatigue has the greatest effect.
How to improve the estimate
Use realistic seconds per rep from training, include transitions and rest, and update the fatigue rate after similar workouts.
Scaling intelligently
Reduce load, repetitions or movement complexity so technique and intended stimulus remain consistent across rounds.
How to use a WOD pace estimate
The model combines work time, transitions, planned rest and fatigue. Equipment layout, no-reps, judge standards and adrenaline can still change the final score.
Enter sustainable rep speed
Use the pace you can repeat under fatigue, not the fastest single rep. Add realistic transition and setup time.
Plan where to slow down
Breaking early before failure can produce a faster total than opening too hard. The predicted final-round slowdown helps identify that risk.
Treat competition as a separate context
Crowding, standards and unfamiliar equipment change execution. Use the calculator for strategy practice, then rehearse under similar conditions.
Sources & references
- American College of Sports Medicine, exercise intensity and interval guidance.
- International Society of Sports Nutrition position stands on nutrient timing and hydration.
- General pacing principles from repeated high-intensity exercise research.