TrainRox

Vadim Gerstein at Hannover 2020

VG
GER flag Vadim Gerstein

HYROX Hannover 2020

HYROX MEN • AG 35-39

Finish time

1:40:07

Overall #227 AG #45

Running

11:04

Stations

47:08

Roxzone

1:17:03

Avg. Pace

10:07/km

Avg. Run

5:32

Percentile

Top 70%

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

11:04 + 1:17:03 = 10:07/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

11:04 = 5:32

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 finishers in your division and gender, rounded up to the next whole percent. Top 70% means 70 out of every 100 finished as fast as you or faster, and the rest finished behind you.

Overall rank ÷ finishers × 100

Your result

#227 of 325 finishers = Top 70%

Includes 0:04:00 - Queue in Workout bonus

Splits

Time
Rank
Avg Run
5:32
Run 1
5:55
#227
SkiErg
7:12
#314
Run 2
5:09
#171
Sled Push
3:55
#204
Sled Pull
7:38
#41
BBJ
8:02
#258
Row
5:19
#229
Farmers C.
1:32
#186
S. Lunges
7:28
#277
Wall Balls
6:02
#268

HYROX Pace Calculator

Plan a sub-1:30 race

Take ~10 min off Vadim Gerstein's 1:40:07 in HYROX 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 ~11865s potential time savings due to high absolute time impact.

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 50m Sled Pull 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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