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Joe Chappell, Dougie Chappell at Manchester 2024

JC
Joe Chappell
DC
Dougie Chappell

HYROX Manchester 2024

HYROX DOUBLES MEN • AG 30-39

Finish time

1:25:48

Overall #640 AG #299

Running

47:42

Stations

32:02

Roxzone

6:14

Avg. Pace

06:11/km

Avg. Run

5:57

Percentile

Top 45%

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

47:42 + 6:14 = 06:11/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

47:42 = 5:57

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
5:57
Run 1
4:15
#616
SkiErg
3:59
#594
Run 2
5:48
#602
Sled Push
2:07
#700
Run 3
6:02
#578
Sled Pull
3:49
#669
Run 4
6:00
#580
BBJ
5:39
#711
Run 5
6:11
#577
Row
4:40
#620
Run 6
6:18
#603
Farmers C.
2:07
#706
Run 7
6:12
#580
S. Lunges
4:56
#694
Run 8
6:56
#628
Wall Balls
4:45
#644

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 80m Burpee Broad Jump for maximum race improvement. This station offers ~164s potential time savings due to high absolute time impact.

Action Plan:

Repeat 6–8 rounds: 6 burpee broad jumps + 200m easy jog. Keep jumps efficient and controlled, aim to maintain distance per jump.

Pacing Strategy Needs Work
#2 Priority

Your data suggests a "fly and die" approach - you started too fast and significantly slowed down in the later stages.

Action Plan:

Start your first 1km 10-15 seconds slower than your goal race pace. This conservative approach will help you maintain a stronger, more consistent pace throughout the race.

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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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