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James Civil at Birmingham 2024

JC
James Civil

HYROX Birmingham 2024

HYROX MEN • AG 30-34

Finish time

1:37:41

Overall #2104 AG #455

Running

47:10

Stations

42:27

Roxzone

8:11

Avg. Pace

06:21/km

Avg. Run

5:53

Percentile

Top 78%

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

47:10 + 8:11 = 06:21/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

47:10 = 5:53

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
5:53
Run 1
5:45
#1998
SkiErg
4:32
#1827
Run 2
5:24
#2300
Sled Push
3:54
#2507
Run 3
6:14
#2527
Sled Pull
6:01
#2201
Run 4
5:52
#2311
BBJ
6:06
#1522
Run 5
5:58
#2196
Row
5:54
#2666
Run 6
5:44
#2156
Farmers C.
1:53
#768
Run 7
5:54
#2260
S. Lunges
5:28
#1650
Run 8
6:19
#2031
Wall Balls
8:39
#2146

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 1000m Row for maximum race improvement. This station offers ~106s 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.

Compromised Running Detected
#2 Priority

Your running pace slows by an average of 25 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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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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