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India Adsett at Sydney 2025

IA
India Adsett

HYROX Sydney 2025

HYROX WOMEN • AG 25-29

Finish time

1:50:16

Overall #1258 AG #320

Running

53:57

Stations

45:11

Roxzone

11:16

Avg. Pace

07:29/km

Avg. Run

6:44

Percentile

Top 84%

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

53:57 + 11:16 = 07:29/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

53:57 = 6:44

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
6:44
Run 1
5:02
#1177
SkiErg
4:49
#462
Run 2
6:13
#1386
Sled Push
2:11
#583
Run 3
6:12
#1300
Sled Pull
5:41
#760
Run 4
6:34
#1347
BBJ
9:24
#1308
Run 5
6:53
#1348
Row
5:25
#919
Run 6
6:46
#1346
Farmers C.
2:45
#1222
Run 7
6:46
#1341
S. Lunges
8:33
#1429
Run 8
9:31
#1282
Wall Balls
6:23
#776

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 ~206s 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.

Pacing Strategy Needs Work
#2 Priority

Your data suggests a "fly and die" approach - you started too fast and significantly slowed down in the later stages.

Action Plan:

Start your first 1km 10-15 seconds slower than your goal race pace. This conservative approach will help you maintain a stronger, more consistent pace throughout the race.

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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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