TrainRox Logo TrainRox

Matthew Cullen at New York 2021

MC
Matthew Cullen

HYROX New York 2021

HYROX MEN • AG 50-54

Finish time

2:19:50

Overall #172 AG #15

Running

51:44

Stations

57:12

Roxzone

21:48

Avg. Pace

08:27/km

Avg. Run

10:14

Percentile

Top 98%

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

51:44 + 21:48 = 08:27/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

51:44 = 10:14

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.

Penalty: 20 Minutes

Splits

Time
Rank
Avg Run
7:23
Run 1
7:27
#174
SkiErg
4:44
#139
Run 2
6:49
#162
Sled Push
5:33
#103
Run 3
7:19
#156
Sled Pull
7:26
#146
Run 4
7:24
#156
BBJ
9:34
#173
Run 5
7:30
#155
Row
5:55
#165
Run 6
7:31
#152
Farmers C.
2:15
#69
Run 7
7:44
#155
S. Lunges
13:21
#175
Wall Balls
8:24
#148

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 100m Sandbag Lunges for maximum race improvement. This station offers ~491s potential time savings due to high absolute time impact.

Action Plan:

3x(20–30m sandbag lunges) with 2–3 min rest. Keep torso upright, knee tracking. Progress distance or bag weight weekly.

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.

Unlock in App

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.

Download on the App Store Get it on Google Play

First week free. Cancel anytime.