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Martini Syska, Carsten Pothmann at Hamburg 2022

MS
Martini Syska
CP
Carsten Pothmann

HYROX Hamburg 2022

HYROX DOUBLES MIXED • AG 40-49

Finish time

1:32:02

Overall #171 AG #24

Running

48:30

Stations

33:04

Roxzone

10:36

Avg. Pace

06:47/km

Avg. Run

6:03

Percentile

Top 42%

Running Metrics

Understanding your run data

Every HYROX event features 8 running segments and roxzone transitions. While the combined running + roxzone distance is fixed at 8.7km across all venues, individual lap lengths differ depending on the venue layout.

This means a single lap time cannot be directly converted to a per-km pace. To give you a fuller picture, we break your running down into two complementary metrics.

AVG. PACE

Overall pace across the 8.7km course

Divides your total running and roxzone time by the fixed 8.7km course distance. Because this distance is the same at every venue, Avg Pace is the most reliable way to compare performance between different races.

(Running + Roxzone) ÷ 8.7 km

Your result

48:30 + 10:36 = 06:47/km

AVG. RUN

Mean time per running segment

Your total running time divided by 8 laps, excluding roxzone transitions. Since individual lap distances vary by venue, this is a time average rather than a true pace. Use it to spot inconsistencies between your fastest and slowest laps within a single race.

Running Time ÷ 8 laps

Your result

48:30 = 6:03

When to use each

Use Avg Pace to track progress across seasons and compare results from different venues. The standardised 8.7km distance makes it a true per-km pace.

Use Avg Run to evaluate your pacing strategy within one race. A large gap between your best lap and your average signals room for more consistent splits.

Splits

Time
Rank
Avg Run
6:03
Run 1
5:55
#168
SkiErg
4:26
#152
Run 2
5:46
#166
Sled Push
2:39
#169
Run 3
5:52
#134
Sled Pull
4:03
#172
Run 4
6:07
#156
BBJ
3:43
#133
Run 5
6:12
#161
Row
5:03
#178
Run 6
6:03
#158
Farmers C.
2:36
#192
Run 7
5:57
#150
S. Lunges
4:23
#166
Run 8
6:38
#158
Wall Balls
6:11
#188

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

See realistic per-station targets for your next goal time — powered by 880,000+ race results.

Race Performance

A radar showing your strengths and weaknesses across race stations.

Your Race Debrief

Here's what stood out and where to focus your training next.
Maximum Impact Focus
#1 Priority

Target Wall Balls for maximum race improvement. This station offers ~148s potential time savings due to high absolute time impact.

Action Plan:

EMOM 12: 12–20 wall balls. Breathe every rep, keep depth/drive consistent. Add unbroken sets test every 2–3 weeks to track progress.

Training Priority #2
#2 Priority

Detailed analysis of your performance patterns and specific recommendations tailored to your race data.

Action Plan:

Specific training protocols and workout recommendations tailored to your needs.

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TrainRox App showing training plans

Turn your results into your next PB.

Don't stop at analyzing your splits. TrainRox uses your race profile to build a personalized HYROX training plan tailored exactly to your strengths and weaknesses.

Get the structured programming you need to crush your next race. Complete your debrief and start training in the app.

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