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Tom Woods, Neha Vadhvana at London Excel 2025

TW
Tom Woods
NV
Neha Vadhvana

HYROX London Excel 2025

HYROX DOUBLES MIXED • AG 30-34

Finish time

1:21:26

Overall #1629 AG #467

Running

40:43

Stations

26:36

Roxzone

14:14

Avg. Pace

06:18/km

Avg. Run

5:05

Percentile

Top 29%

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

40:43 + 14:14 = 06:18/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

40:43 = 5:05

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: LUNGES (15s)

Splits

Time
Rank
Avg Run
5:05
Run 1
4:27
#2493
SkiErg
4:51
#2056
Run 2
4:57
#2366
Sled Push
2:17
#1910
Run 3
5:07
#2312
Sled Pull
3:41
#892
Run 4
5:00
#2102
BBJ
2:25
#102
Run 5
5:02
#2042
Row
4:32
#451
Run 6
4:54
#1939
Farmers C.
1:28
#261
Run 7
4:54
#1884
S. Lunges
3:35
#912
Run 8
6:22
#1512
Wall Balls
3:47
#187

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.
Primary Focus Area
#1 Priority

Your biggest opportunity is the 1000m SkiErg. This suggests a need to improve your upper-body endurance and pacing strategy.

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.

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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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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