TrainRox
Sign up

Fredrik Thuning, Fredrik Elliot at Copenhagen 2024

FT
SWE flag Fredrik Thuning
FE
SWE flag Fredrik Elliot

HYROX Copenhagen 2024

HYROX DOUBLES MEN • AG 30-39

Finish time 1:15:06

Running

43:00

Stations

25:27

Roxzone

6:47

Pace

5:43/km

Every Open, Pro and Elite race earns points TrainRox League · FIND YOUR TIER

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

43:00 + 6:47 = 5:43/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

43:00 = 5:22

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

#189 of 291

Top 65%

Age group 30-39

#99 of 137

Top 73%

Splits

Time
Rank
Avg Pace /kmAvg Pace /km
5:43
Run 1
5:24
#148
SkiErg
3:57
#102
Run 2
4:52
#201
Sled Push
2:02
#225
Run 3
5:27
#229
Sled Pull
3:38
#229
Run 4
5:24
#212
BBJBBJ
2:42
#113
Run 5
5:42
#234
Row
4:27
#150
Run 6
5:23
#210
Farmers C.
1:44
#194
Run 7
5:12
#204
S. LungesS. Lunges
3:08
#144
Run 8
5:36
#183
Wall BallsWall Balls
3:49
#131

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

Plan a sub-1:10 race

Take ~5 min off Fredrik Thuning, Fredrik Elliot's 1:15:06 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 50m Sled Pull for maximum race improvement. This station offers ~44s potential time savings due to high absolute time impact.

Action Plan:

Pair heavy sled drags (4x20–30m) with farmer carries (3x40–60m). Keep hips low and drive through heels. Progress load/distance gradually.

Compromised Running Detected
#2 Priority

Your running pace slows by an average of 23 seconds/km after heavy leg exercises compared to other stations.

Action Plan:

Incorporate "compromised running" workouts into your training. Perform heavy leg exercises followed immediately by 800m-1km runs at your target race pace to build durability.

Unlock in App

Want a faster time at your next race? Get a plan made for you.

First week free. Cancel anytime.

Start your free trial