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Ben Spence at London Excel 2025

BS
Ben Spence

HYROX London Excel 2025

HYROX MEN • AG 25-29

Finish time

1:28:11

Overall #3545 AG #634

Running

36:09

Stations

39:47

Roxzone

12:23

Avg. Pace

05:34/km

Avg. Run

4:31

Percentile

Top 64%

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

36:09 + 12:23 = 05:34/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

36:09 = 4:31

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
4:31
Run 1
3:23
#3443
SkiErg
5:01
#3841
Run 2
3:57
#3378
Sled Push
2:12
#444
Run 3
4:23
#4024
Sled Pull
4:58
#3139
Run 4
4:25
#3921
BBJ
8:10
#4894
Run 5
4:43
#4269
Row
5:01
#3235
Run 6
4:15
#3348
Farmers C.
2:09
#3240
Run 7
4:21
#3549
S. Lunges
4:34
#1740
Run 8
6:42
#4020
Wall Balls
7:42
#3095

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 ~172s 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.

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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