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Niels Omes at Rotterdam 2025

NO
Niels Omes

HYROX Rotterdam 2025

HYROX MEN • AG 25-29

Finish time

1:18:52

Overall #659 AG #174

Running

1:50:56

Stations

29:55

Avg. Pace

12:45/km

Avg. Run

13:52

Percentile

Top 27%

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

1:50:56 + 0:00 = 12:45/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

1:50:56 = 13:52

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
13:52
Run 1
14:00
#2468
SkiErg
2:47
#2
Run 2
13:12
#2468
Sled Push
2:33
#739
Run 3
16:39
#2467
Sled Pull
4:50
#1000
Run 4
16:18
#2468
BBJ
4:53
#655
Run 5
16:25
#2468
Row
4:51
#1515
Run 6
13:19
#2467
Farmers C.
1:52
#620
Run 7
15:29
#2468
S. Lunges
4:01
#345
Run 8
5:34
#821
Wall Balls
4:08
#136

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.
Primary Focus Area
#1 Priority

Your biggest opportunity is the 1000m Row. This suggests a need to improve your rowing efficiency and aerobic base.

Action Plan:

Row 3x1500m at a consistent pace focusing on technique. Keep splits even, rate 24–26. Add 6–8 stroke power bursts every 500m to build strength-endurance.

You're a Powerhouse
#2 Priority

You have incredible strength, but your running is where you can make the biggest gains.

Action Plan:

Dedicate more training to running. Add one weekly session of 400m-800m intervals and one weekly tempo run to build speed and endurance.

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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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