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Erica Mills, Jane Leonard at World Championships Nice 2024

EM
GBR flag Erica Mills
JL
GBR flag Jane Leonard

HYROX World Championships Nice 2024

HYROX PRO DOUBLES WOMEN • AG 30-39

Finish time

1:15:38

Overall #289 AG #125

Running

39:20

Stations

30:17

Roxzone

6:10

Avg. Pace

05:13/km

Avg. Run

4:55

Percentile

Top 81%

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

39:20 + 6:10 = 05:13/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

39:20 = 4:55

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.

Percentile

Where you finished in the field

Percentile turns your position into a share of the field, so it reads the same whether a few hundred or several thousand lined up. The field is one race, one division and one gender: the same list your Overall rank comes from.

PERCENTILE

Your place in this race's field

Your overall rank divided by the teams in your division and gender, rounded up to the next whole percent. Top 81% means 81 out of every 100 finished as fast as you or faster, and the rest finished behind you.

Overall rank ÷ teams × 100

Your result

#289 of 361 teams = Top 81%

Doubles and relay results are ranked team against team, so the field counts teams here, not the individual athletes in them.

Includes 3 Minutes penalty

Splits

Time
Rank
Avg Run
4:55
Run 1
4:47
#97
SkiErg
4:08
#28
Run 2
4:37
#111
Sled Push
2:15
#116
Run 3
4:48
#101
Sled Pull
4:30
#100
Run 4
4:54
#104
BBJ
2:58
#65
Run 5
4:59
#108
Row
7:52
#131
Run 6
5:02
#117
Farmers C.
1:46
#68
Run 7
5:02
#108
S. Lunges
2:57
#23
Run 8
5:11
#124
Wall Balls
3:51
#60

HYROX Pace Calculator

Plan a sub-1:10 race

Take ~6 min off Erica Mills, Jane Leonard's 1:15:38 in HYROX PRO DOUBLES Women.

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 Row for maximum race improvement. This station offers ~193s potential time savings due to high absolute time impact.

Action Plan:

Row 3x1500m at a consistent pace focusing on technique. Keep splits even, rate 24–26. Add 6–8 stroke power bursts every 500m to build strength-endurance.

You're a Powerhouse
#2 Priority

You have incredible strength, but your running is where you can make the biggest gains.

Action Plan:

Dedicate more training to running. Add one weekly session of 400m-800m intervals and one weekly tempo run to build speed and endurance.

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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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