TrainRox Logo TrainRox

Archie Cookie, Aaron Mcphee, Paul Gillingham, Marc Aplin at Manchester 2023

AC
Archie Cookie
AM
Aaron Mcphee
PG
Paul Gillingham
MA
Marc Aplin

HYROX Manchester 2023

HYROX TEAM RELAY MEN • AG U40

Finish time

1:07:55

Overall #7 AG #7

Running

34:53

Stations

26:59

Roxzone

6:12

Avg. Pace

04:43/km

Avg. Run

4:21

Percentile

Top 11%

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

34:53 + 6:12 = 04:43/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

34:53 = 4:21

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
4:21
Run 1
5:00
#8
SkiErg
5:24
#15
Run 2
3:57
#3
Sled Push
2:21
#11
Run 3
3:52
#5
Sled Pull
2:51
#2
Run 4
4:06
#5
BBJ
3:51
#9
Run 5
3:54
#3
Row
3:54
#6
Run 6
5:36
#14
Farmers C.
2:02
#13
Run 7
4:04
#4
S. Lunges
3:15
#5
Run 8
4:24
#2
Wall Balls
3:21
#5

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 960,000+ 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 1000m SkiErg for maximum race improvement. This station offers ~81s potential time savings due to high absolute time impact.

Action Plan:

Integrate 3x8–12 min steady-state SkiErg at Z2–Z3 with a controlled stroke rate. Finish with 4x250m fast but sustainable to build top-end without blowing up.

Your Competitive Edge
#2 Priority

Your performance on the 50m Sled Pull was elite (top 15% in your division). This is a massive advantage you have over the competition.

Action Plan:

Keep sharpening this weapon. Maintain this strength while working on other areas, as it's a place where you can consistently outperform others.

Unlock in App

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.

Download on the App Store Get it on Google Play