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Dan Woods, James Brack at Cardiff 2026

DW
GBR flag Dan Woods
JB
GBR flag James Brack

HYROX Cardiff 2026

HYROX DOUBLES MEN • AG 45-49

Finish time 1:17:23

Running

45:17

Stations

29:00

Pace

5:12/km

Includes RUN 5 (120s), RUN 8 (120s) penalty

34.31 pointsCounts TrainRox League · Silver #=78,176

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

45:17 + 0:00 = 5:12/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

45:17 = 5:39

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.

Rank

Rank is the finishing position in this division and gender at this race. The percent is that rank as a share of the field, rounded up to the whole percent.

Overall

#1514 of 2,266

Top 67%

Age group 45-49

#85 of 176

Top 49%

Splits

Time
Rank
Avg Pace /km
5:12
Run 1
5:30
#1434
SkiErg
4:05
#1136
Run 2
4:42
#1012
Sled Push
1:47
#985
Run 3
4:52
#874
Sled Pull
3:03
#1261
Run 4
5:03
#1064
BBJ
4:30
#1953
Run 5
7:08
#2069
Row
4:40
#1536
Run 6
5:25
#1141
Farmers C.
1:48
#340
Run 7
4:59
#1206
S. Lunges
4:02
#1743
Run 8
7:38
#1994
Wall Balls
5:05
#1807

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

Plan a sub-1:15 race

Take ~2 min off Dan Woods, James Brack's 1:17:23 in HYROX DOUBLES Men.

Race Performance

Race Performance

Understanding your performance radar

Each axis on the radar is one of the 16 splits in your race: 8 HYROX stations and your 8 running laps in chronological order. The further your line reaches toward the outer ring, the better you performed on that split relative to everyone else in the race.

YOUR SCORE

Percentile rank, inverted

A score of 90 means you were faster than 90% of athletes on that split. A score of 50 puts you right at the median. The outer ring (100) is the leader for that split.

HOW TO READ IT

Shape over numbers

Look at the silhouette, not just the numbers. A balanced shape means consistent performance across splits. A spike outward marks a strong split; an inward dent flags a weak one and is usually where the biggest time gains live.

Scores compare you only to athletes in this race, in your division and category. A different race or category will give a different shape.

Your Race Debrief

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

Target 80m Burpee Broad Jump for maximum race improvement. This station offers ~95s potential time savings due to high absolute time impact.

Action Plan:

Repeat 6–8 rounds: 6 burpee broad jumps + 200m easy jog. Keep jumps efficient and controlled, aim to maintain distance per jump.

Pacing Strategy Needs Work
#2 Priority

Your data suggests a "fly and die" approach - you started too fast and significantly slowed down in the later stages.

Action Plan:

Start your first 1km 10-15 seconds slower than your goal race pace. This conservative approach will help you maintain a stronger, more consistent pace throughout the race.

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