{
  "dataset": "Endurance Running, 2026 Boston Qualifier (BQ) & HYROX 8x1km Pacing Benchmarks",
  "version": "2026.11",
  "license": "CC0-1.0",
  "canonical_source": "https://arenacalc.com/research/endurance-pacing-hyrox-vo2max-2026",
  "interactive_calculator": "https://arenacalc.com/tools/running-pace-calculator",
  "mcp_endpoint": "https://arenacalc.com/mcp",
  "equations": {
    "pace_min_per_km": "total_minutes / distance_km",
    "pace_min_per_mile": "total_minutes / (distance_km / 1.609344)",
    "concept2_erg_watts": "2.80 / Math.pow(split_500m_seconds / 500, 3)",
    "karvonen_zone2_bpm": "[((hr_max - hr_rest) * 0.60) + hr_rest, ((hr_max - hr_rest) * 0.70) + hr_rest]",
    "cooper_vo2max_ml_kg_min": "(meters_12min - 504.9) / 44.73"
  },
  "benchmarks": [
    {
      "event": "1500m Track",
      "distance_km": 1.5,
      "target_time": "04:00",
      "min_per_km": "2:40.0",
      "min_per_mile": "4:17.5",
      "lap_400m_sec": 64
    },
    {
      "event": "5K Road",
      "distance_km": 5,
      "target_time": "20:00",
      "min_per_km": "4:00.0",
      "min_per_mile": "6:26.2",
      "lap_400m_sec": 96
    },
    {
      "event": "HYROX 8x1km Sub-75 Run Budget",
      "distance_km": 8,
      "target_time": "38:00",
      "min_per_km": "4:45.0",
      "min_per_mile": "7:38.7",
      "lap_400m_sec": 114
    },
    {
      "event": "10K Sub-50",
      "distance_km": 10,
      "target_time": "49:00",
      "min_per_km": "4:54.0",
      "min_per_mile": "7:53.1",
      "lap_400m_sec": 117.6
    },
    {
      "event": "Half Marathon Sub-90",
      "distance_km": 21.0975,
      "target_time": "1:30:00",
      "min_per_km": "4:15.9",
      "min_per_mile": "6:51.9",
      "lap_400m_sec": 102.4
    },
    {
      "event": "2026 Boston Qualifier Men 18-34",
      "distance_km": 42.195,
      "target_time": "2:55:00",
      "min_per_km": "4:08.8",
      "min_per_mile": "6:40.5",
      "lap_400m_sec": 99.5
    },
    {
      "event": "Marathon Sub-3:00",
      "distance_km": 42.195,
      "target_time": "3:00:00",
      "min_per_km": "4:15.9",
      "min_per_mile": "6:51.9",
      "lap_400m_sec": 102.4
    },
    {
      "event": "Marathon Sub-3:30",
      "distance_km": 42.195,
      "target_time": "3:30:00",
      "min_per_km": "4:58.6",
      "min_per_mile": "8:00.6",
      "lap_400m_sec": 119.4
    }
  ]
}