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Joe Patterson at Manchester 2024

JP
Joe Patterson

HYROX Manchester 2024

HYROX MEN • AG 30-34

Finish time

1:43:54

Overall #1080 AG #263

Running

42:54

Stations

42:47

Roxzone

21:55

Avg. Pace

07:27/km

Avg. Run

5:37

Percentile

Top 90%

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

42:54 + 21:55 = 07:27/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

42:54 = 5:37

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: 10 Minutes

Splits

Time
Rank
Avg Run
6:07
Run 1
3:26
#545
SkiErg
4:03
#232
Run 2
8:21
#1159
Sled Push
2:20
#487
Run 3
8:56
#1183
Sled Pull
6:41
#1143
Run 4
6:29
#1056
BBJ
6:51
#990
Run 5
6:34
#1042
Row
4:48
#841
Run 6
2:07
#1
Farmers C.
2:15
#853
S. Lunges
6:32
#1008
Run 8
7:01
#984
Wall Balls
9:17
#1069

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 Wall Balls for maximum race improvement. This station offers ~223s potential time savings due to high absolute time impact.

Action Plan:

EMOM 12: 12–20 wall balls. Breathe every rep, keep depth/drive consistent. Add unbroken sets test every 2–3 weeks to track progress.

Compromised Running Detected
#2 Priority

Your running pace slows by an average of 226 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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