A free DEKA FIT time calculator and pace predictor. Answer three quick questions to get target splits for every run and zone, fine-tune anything you like, then print your race plan.
It converts a recent race time into an equivalent 5k pace, adds a race uplift for your background (10% for runners, up to 22% if you're new to training), and weights the 10 zones to your strengths. You can fine-tune every split.
Most solo athletes finish somewhere between about 30 and 75 minutes. Our benchmarks put a typical mid-pack finish at around 44 minutes for men and 50 minutes for women.
The runs are short, so they are closer to 5k pace than in longer fitness races. As a starting point, a hybrid athlete with a 20-minute 5k might average around 4:30/km, or about 2:15 per 500 m.
Yes. DEKA zone splits include the transition in and out of each zone, so there is no separate transition time to add.
All three use the same 10 zones. DEKA FIT has a 500 m run before each zone (5 km in total), DEKA MILE has 160 m runs (1 mile in total) and DEKA STRONG has no running. This calculator covers DEKA FIT.
Racing something else? Try the HYROX or Hybrid Games time calculator.