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Ken Direks, Woody Lok at Heerenveen 2025

KD
Ken Direks
WL
Woody Lok

HYROX Heerenveen 2025

HYROX DOUBLES MEN • AG 30-39

Finish time

1:15:24

Overall #426 AG #185

Running

42:20

Stations

25:45

Roxzone

7:27

Avg. Pace

05:43/km

Avg. Run

5:17

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

42:20 + 7:27 = 05:43/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

42:20 = 5:17

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
5:17
Run 1
4:54
#527
SkiErg
3:53
#282
Run 2
5:07
#591
Sled Push
1:40
#417
Run 3
5:15
#505
Sled Pull
3:40
#641
Run 4
5:22
#516
BBJ
3:10
#318
Run 5
5:23
#449
Row
4:15
#127
Run 6
5:18
#472
Farmers C.
1:42
#506
Run 7
5:25
#488
S. Lunges
3:53
#599
Run 8
5:36
#407
Wall Balls
3:32
#74

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 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.

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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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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