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Arno Van Dijk, Bas Van De Merwe at Rotterdam 2025

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Arno Van Dijk
BM
Bas Van De Merwe

HYROX Rotterdam 2025

HYROX DOUBLES MEN • AG 30-39

Finish time

1:16:31

Overall #726 AG #341

Running

46:43

Stations

23:38

Roxzone

6:19

Avg. Pace

06:05/km

Avg. Run

5:50

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

46:43 + 6:19 = 06:05/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

46:43 = 5:50

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
5:50
Run 1
5:58
#1053
SkiErg
4:10
#1110
Run 2
5:24
#920
Sled Push
1:24
#132
Run 3
5:41
#881
Sled Pull
1:55
#3
Run 4
5:37
#787
BBJ
3:17
#627
Run 5
6:10
#986
Row
4:31
#846
Run 6
5:56
#976
Farmers C.
1:37
#663
Run 7
5:48
#907
S. Lunges
2:55
#292
Run 8
6:09
#860
Wall Balls
3:49
#632

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 ~63s potential time savings due to poor relative performance.

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.

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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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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