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Roland Dalmulder, Kevin Bouwens at Rotterdam 2025

RD
Roland Dalmulder
KB
Kevin Bouwens

HYROX Rotterdam 2025

HYROX DOUBLES MEN • AG 40-49

Finish time

1:17:43

Overall #811 AG #93

Running

42:19

Stations

29:16

Roxzone

6:16

Avg. Pace

05:35/km

Avg. Run

5:17

Percentile

Top 30%

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

42:19 + 6:16 = 05:35/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

42:19 = 5:17

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
5:17
Run 1
5:23
#709
SkiErg
4:25
#1325
Run 2
4:46
#496
Sled Push
1:39
#646
Run 3
5:03
#461
Sled Pull
3:16
#881
Run 4
5:16
#560
BBJ
4:31
#1234
Run 5
5:42
#714
Row
4:24
#604
Run 6
5:22
#587
Farmers C.
1:58
#1169
Run 7
5:12
#476
S. Lunges
4:39
#1271
Run 8
5:35
#520
Wall Balls
4:24
#1177

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 100m Sandbag Lunges for maximum race improvement. This station offers ~76s potential time savings due to high absolute time impact.

Action Plan:

3x(20–30m sandbag lunges) with 2–3 min rest. Keep torso upright, knee tracking. Progress distance or bag weight weekly.

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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