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Suus Van Schadewijk, Marijke Dirkse at Amsterdam 2023

SS
Suus Van Schadewijk
MD
Marijke Dirkse

HYROX Amsterdam 2023

HYROX DOUBLES WOMEN • AG 40-49

Finish time

1:32:15

Overall #215 AG #32

Running

55:37

Stations

30:13

Roxzone

6:33

Avg. Pace

07:08/km

Avg. Run

6:57

Percentile

Top 34%

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

55:37 + 6:33 = 07:08/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

55:37 = 6:57

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.

Penalty: 5 Minutes

Splits

Time
Rank
Avg Run
6:57
Run 1
4:36
#179
SkiErg
4:35
#131
Run 2
6:12
#121
Sled Push
1:59
#155
Run 3
9:15
#303
Sled Pull
4:41
#198
Run 4
6:42
#163
BBJ
4:54
#243
Run 5
7:02
#195
Row
5:00
#138
Run 6
6:52
#185
Farmers C.
1:40
#74
Run 7
6:52
#185
S. Lunges
4:25
#267
Run 8
8:06
#220
Wall Balls
2:59
#127

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 100m Sandbag Lunges for maximum race improvement. This station offers ~66s potential time savings due to high absolute time impact.

Action Plan:

3x(20–30m sandbag lunges) with 2–3 min rest. Keep torso upright, knee tracking. Progress distance or bag weight weekly.

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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