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Aarron Benn, Liam Holder at Sports Direct HYROX London 2024

AB
Aarron Benn
LH
Liam Holder

HYROX Sports Direct HYROX London 2024

HYROX DOUBLES MEN • AG 30-39

Finish time

1:35:33

Overall #973 AG #507

Running

59:37

Stations

28:10

Roxzone

7:54

Avg. Pace

07:45/km

Avg. Run

7:27

Percentile

Top 48%

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

59:37 + 7:54 = 07:45/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

59:37 = 7:27

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
7:27
Run 1
6:55
#976
SkiErg
4:09
#857
Run 2
6:20
#918
Sled Push
1:54
#886
Run 3
8:08
#988
Sled Pull
3:29
#797
Run 4
8:25
#994
BBJ
3:30
#795
Run 5
8:43
#989
Row
4:26
#600
Run 6
8:02
#982
Farmers C.
2:08
#1005
Run 7
7:29
#955
S. Lunges
4:18
#864
Run 8
5:35
#939
Wall Balls
4:16
#623

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 200m Farmers Carry for maximum race improvement. This station offers ~34s potential time savings due to poor relative performance.

Action Plan:

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

Compromised Running Detected
#2 Priority

Your running pace slows by an average of 26 seconds/km after heavy leg exercises compared to other stations.

Action Plan:

Incorporate "compromised running" workouts into your training. Perform heavy leg exercises followed immediately by 800m-1km runs at your target race pace to build durability.

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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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