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Lucia Tramutola, Sico Kroes at Rotterdam 2026

LT
Lucia Tramutola
SK
Sico Kroes

HYROX Rotterdam 2026

HYROX DOUBLES MIXED • AG 30-34

Finish time

1:29:59

Overall #783 AG #179

Running

45:38

Stations

36:48

Roxzone

7:41

Avg. Pace

06:07/km

Avg. Run

5:42

Percentile

Top 35%

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

45:38 + 7:41 = 06:07/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

45:38 = 5:42

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.

Penalty: SLED PULL (45s)

Splits

Time
Rank
Avg Run
5:42
Run 1
5:47
#600
SkiErg
4:29
#456
Run 2
5:01
#364
Sled Push
1:57
#622
Run 3
5:24
#396
Sled Pull
5:29
#1099
Run 4
5:28
#405
BBJ
4:48
#933
Run 5
5:39
#465
Row
5:36
#1066
Run 6
5:59
#647
Farmers C.
2:10
#979
Run 7
5:44
#500
S. Lunges
4:43
#836
Run 8
6:36
#551
Wall Balls
7:36
#1077

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 Wall Balls for maximum race improvement. This station offers ~182s 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.

You're an Engine
#2 Priority

Your running is a major strength, but improving your strength-endurance will make you a more complete athlete.

Action Plan:

Focus on high-intensity circuits that mimic race conditions. Combine exercises like rowing, wall balls, and farmer's carries to build work capacity.

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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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