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Katie Cox, Tara Curwen at Birmingham 2025

KC
Katie Cox
TC
Tara Curwen

HYROX Birmingham 2025

HYROX DOUBLES WOMEN • AG 30-34

Finish time

1:18:59

Overall #649 AG #150

Running

44:10

Stations

28:54

Roxzone

6:02

Avg. Pace

05:46/km

Avg. Run

5:31

Percentile

Top 14%

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

44:10 + 6:02 = 05:46/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

44:10 = 5:31

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
5:31
Run 1
6:30
#1132
SkiErg
5:04
#2020
Run 2
5:21
#898
Sled Push
1:46
#726
Run 3
5:15
#543
Sled Pull
4:24
#1293
Run 4
5:34
#826
BBJ
3:34
#533
Run 5
5:31
#692
Row
5:05
#939
Run 6
5:27
#687
Farmers C.
1:43
#683
Run 7
5:16
#504
S. Lunges
2:58
#338
Run 8
5:16
#529
Wall Balls
4:20
#1133

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.
Maximum Impact Focus
#1 Priority

Target 1000m SkiErg for maximum race improvement. This station offers ~76s 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.

Your Competitive Edge
#2 Priority

Your performance on the 100m Sandbag Lunges was elite (top 15% in your division). This is a massive advantage you have over the competition.

Action Plan:

Keep sharpening this weapon. Maintain this strength while working on other areas, as it's a place where you can consistently outperform others.

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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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