TrainRox Logo TrainRox

Ryan Ahern, Glenn Wikeley at Birmingham 2025

RA
Ryan Ahern
GW
Glenn Wikeley

HYROX Birmingham 2025

HYROX DOUBLES MEN • AG 30-34

Finish time

1:19:44

Overall #1862 AG #512

Running

46:59

Stations

26:33

Roxzone

6:19

Avg. Pace

06:07/km

Avg. Run

5:52

Percentile

Top 38%

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

46:59 + 6:19 = 06:07/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

46:59 = 5:52

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
5:52
Run 1
6:29
#2169
SkiErg
3:56
#965
Run 2
5:32
#2179
Sled Push
2:03
#1642
Run 3
5:48
#2127
Sled Pull
3:00
#828
Run 4
5:47
#2072
BBJ
4:09
#2116
Run 5
5:45
#1905
Row
4:13
#583
Run 6
5:44
#2008
Farmers C.
1:33
#969
Run 7
6:01
#2151
S. Lunges
3:15
#973
Run 8
5:53
#2003
Wall Balls
4:24
#1195

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 80m Burpee Broad Jump for maximum race improvement. This station offers ~87s potential time savings due to high absolute time impact.

Action Plan:

Repeat 6–8 rounds: 6 burpee broad jumps + 200m easy jog. Keep jumps efficient and controlled, aim to maintain distance per jump.

You're a Powerhouse
#2 Priority

You have incredible strength, but your running is where you can make the biggest gains.

Action Plan:

Dedicate more training to running. Add one weekly session of 400m-800m intervals and one weekly tempo run to build speed and endurance.

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.