TrainRox Logo TrainRox

Ash Balfour, Jack Elliot at World Championships Nice 2024

AB
Ash Balfour
JE
Jack Elliot

HYROX World Championships Nice 2024

HYROX PRO DOUBLES MEN • AG 30-39

Finish time

1:01:12

Overall #170 AG #90

Running

33:38

Stations

22:50

Roxzone

4:51

Avg. Pace

04:25/km

Avg. Run

4:12

Percentile

Top 22%

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

33:38 + 4:51 = 04:25/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

33:38 = 4:12

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
4:12
Run 1
4:13
#298
SkiErg
3:26
#14
Run 2
4:00
#286
Sled Push
1:49
#157
Run 3
4:10
#251
Sled Pull
3:15
#50
Run 4
4:11
#241
BBJ
2:18
#134
Run 5
4:19
#252
Row
3:45
#11
Run 6
4:17
#255
Farmers C.
1:29
#112
Run 7
4:19
#244
S. Lunges
2:42
#83
Run 8
4:09
#179
Wall Balls
4:06
#234

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.
Primary Focus Area
#1 Priority

Your biggest opportunity is the Wall Balls. This suggests a need to improve your metcon capacity and breathing coordination.

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 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.

Unlock in App

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.

Download on the App Store Get it on Google Play