TrainRox Logo TrainRox

Elizabeth Thom, Farrah Van Willing, Thandi Gqiba, Zaan Barrett-Theron at Cape Town 2025

ET
Elizabeth Thom
FW
Farrah Van Willing
TG
Thandi Gqiba
ZB
Zaan Barrett-Theron

HYROX Cape Town 2025

HYROX TEAM RELAY WOMEN • AG U40

Finish time

1:46:06

Overall #34 AG #30

Running

57:14

Stations

41:38

Roxzone

7:24

Avg. Pace

07:25/km

Avg. Run

7:09

Percentile

Top 19%

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

57:14 + 7:24 = 07:25/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

57:14 = 7:09

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: 8 Minutes

Splits

Time
Rank
Avg Run
7:09
Run 1
8:42
#45
SkiErg
9:00
#45
Run 2
7:08
#38
Sled Push
4:10
#41
Run 3
5:46
#15
Sled Pull
4:00
#1
Run 4
4:33
#1
BBJ
4:34
#11
Run 5
9:20
#43
Row
6:55
#43
Run 6
8:14
#44
Farmers C.
2:35
#40
Run 7
6:39
#35
S. Lunges
4:41
#14
Run 8
6:52
#31
Wall Balls
5:43
#22

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 SkiErg for maximum race improvement. This station offers ~218s potential time savings due to high absolute time impact.

Action Plan:

Integrate 3x8–12 min steady-state SkiErg at Z2–Z3 with a controlled stroke rate. Finish with 4x250m fast but sustainable to build top-end without blowing up.

Your Competitive Edge
#2 Priority

Your performance on the 50m Sled Pull was elite (top 15% in your division). This is a massive advantage you have over the competition.

Action Plan:

Keep sharpening this weapon. Maintain this strength while working on other areas, as it's a place where you can consistently outperform others.

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.