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Luca Adamante, Rosalba Romano at Milan 2024

LA
Luca Adamante
RR
Rosalba Romano

HYROX Milan 2024

HYROX DOUBLES MIXED • AG 30-39

Finish time

1:24:54

Overall #392 AG #189

Running

47:29

Stations

29:34

Roxzone

7:57

Avg. Pace

06:22/km

Avg. Run

5:56

Percentile

Top 26%

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

47:29 + 7:57 = 06:22/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

47:29 = 5:56

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
5:56
Run 1
7:02
#543
SkiErg
4:23
#384
Run 2
5:31
#442
Sled Push
2:12
#255
Run 3
5:47
#459
Sled Pull
4:10
#255
Run 4
6:03
#533
BBJ
3:53
#360
Run 5
6:11
#540
Row
4:32
#170
Run 6
6:04
#529
Farmers C.
2:03
#577
Run 7
6:00
#505
S. Lunges
4:22
#409
Run 8
4:51
#455
Wall Balls
3:59
#249

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 880,000+ 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 200m Farmers Carry. This suggests a need to improve your grip endurance and postural strength.

Action Plan:

EMOM 10: 40–60m farmer carries at challenging weight. Focus on tall posture, packed shoulders. Add dead hang sets to finish.

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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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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