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Farai Kanengoni, Matt Lincoln at London 2024

FK
Farai Kanengoni
ML
Matt Lincoln

HYROX London 2024

HYROX DOUBLES MIXED • AG 30-39

Finish time

1:40:21

Overall #1214 AG #563

Running

53:50

Stations

37:10

Roxzone

9:31

Avg. Pace

07:16/km

Avg. Run

6:43

Percentile

Top 28%

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

53:50 + 9:31 = 07:16/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

53:50 = 6:43

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
6:43
Run 1
8:02
#1228
SkiErg
4:51
#1267
Run 2
8:19
#1306
Sled Push
2:09
#573
Run 3
5:59
#1143
Sled Pull
5:50
#1227
Run 4
6:03
#1117
BBJ
6:53
#1297
Run 5
6:15
#1104
Row
5:10
#1097
Run 6
6:03
#1069
Farmers C.
1:52
#834
Run 7
6:08
#1081
S. Lunges
5:39
#1231
Run 8
7:01
#1120
Wall Balls
4:46
#835

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 80m Burpee Broad Jump for maximum race improvement. This station offers ~190s potential time savings due to high absolute time impact.

Action Plan:

Repeat 6–8 rounds: 6 burpee broad jumps + 200m easy jog. Keep jumps efficient and controlled, aim to maintain distance per jump.

Training Priority #2
#2 Priority

Detailed analysis of your performance patterns and specific recommendations tailored to your race data.

Action Plan:

Specific training protocols and workout recommendations tailored to your needs.

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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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