TrainRox
Sign up

Rae Trew-Browne, Gary Pinnock at Cape Town 2025

RT
RSA flag Rae Trew-Browne
GP
USA flag Gary Pinnock

HYROX Cape Town 2025

HYROX DOUBLES MEN • AG 35-39

Finish time 1:13:37

Running

41:13

Stations

26:41

Roxzone

5:51

Pace

5:24/km

36.71 pointsExpired TrainRox League

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

41:13 + 5:51 = 5:24/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

41:13 = 5:09

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

#131 of 477

Top 28%

Age group 35-39

#14 of 73

Top 20%

Splits

Time
Rank
Avg Pace /km
5:24
Run 1
3:34
#127
SkiErg
4:25
#440
Run 2
5:33
#238
Sled Push
1:48
#355
Run 3
5:19
#97
Sled Pull
2:52
#134
Run 4
5:23
#116
BBJ
3:13
#235
Run 5
5:38
#133
Row
4:38
#277
Run 6
5:12
#73
Farmers C.
1:24
#93
Run 7
5:04
#58
S. Lunges
3:23
#183
Run 8
5:30
#89
Wall Balls
4:58
#269

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

Plan a sub-1:10 race

Take ~4 min off Rae Trew-Browne, Gary Pinnock's 1:13:37 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 1000m SkiErg for maximum race improvement. This station offers ~66s potential time savings due to poor relative performance.

Action Plan:

Integrate 3x8–12 min steady-state SkiErg at Z2–Z3 with a controlled stroke rate. Finish with 4x250m fast but sustainable to build top-end without blowing up.

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.

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