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Ian Murray, Sean Flannery at Copenhagen 2024

IM
IRL flag Ian Murray
SF
IRL flag Sean Flannery

HYROX Copenhagen 2024

HYROX DOUBLES MEN • AG 30-39

Finish time 1:09:56

Running

38:46

Stations

25:58

Roxzone

5:22

Pace

5:04/km

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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

38:46 + 5:22 = 5:04/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

38:46 = 4:50

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.

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

#139 of 291

Top 48%

Age group 30-39

#74 of 137

Top 55%

Splits

Time
Rank
Avg Pace /km
5:04
Run 1
5:32
#170
SkiErg
4:02
#139
Run 2
4:21
#107
Sled Push
1:45
#159
Run 3
4:38
#119
Sled Pull
2:50
#114
Run 4
4:50
#143
BBJ
3:30
#227
Run 5
4:50
#132
Row
4:36
#193
Run 6
4:43
#113
Farmers C.
1:42
#184
Run 7
4:40
#122
S. Lunges
3:20
#181
Run 8
5:12
#137
Wall Balls
4:13
#226

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

Plan a sub-1:05 race

Take ~5 min off Ian Murray, Sean Flannery's 1:09:56 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 Wall Balls for maximum race improvement. This station offers ~101s potential time savings due to poor relative performance.

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.

Training Priority #2
#2 Priority

Detailed analysis of your performance patterns and specific recommendations tailored to your race data.

Action Plan:

Specific training protocols and workout recommendations tailored to your needs.

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