Dive into this athlete’s performance at 2023 Manchester using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 774 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 09:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:06 (From 01:00:42 to 51:36) | 94.8% |
| Farmers Carry | 00:17 (From 03:04 to 02:47) | 3.0% |
| BBJ | 00:07 (From 07:29 to 07:22) | 1.2% |
| Ski Erg | 00:05 (From 04:55 to 04:50) | 0.9% |
| Sandbag Lunges | 00:01 (From 06:48 to 06:47) | 0.2% |
| Sled Push | 00:00 (From 02:42 to 02:42) | 0.0% |
| Sled Pull | 00:00 (From 03:57 to 03:57) | 0.0% |
| Rowing | 00:00 (From 05:11 to 05:11) | 0.0% |
| Wall Balls | 00:00 (From 06:39 to 06:39) | 0.0% |
| Roddy Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:26 | 00:00 | 05:25 +02:01 | 00:00 +00:00 |
| Ski Erg | 04:55 | 07:26 | 04:47 +00:08 | 05:25 +02:01 |
| Running 2 | 06:05 | 12:21 | 06:01 +00:04 | 10:12 +02:09 |
| Sled Push | 02:42 | 18:26 | 03:43 -01:01 | 16:13 +02:13 |
| Running 3 | 06:32 | 21:08 | 06:41 -00:09 | 19:56 +01:12 |
| Sled Pull | 03:57 | 27:40 | 06:33 -02:36 | 26:37 +01:03 |
| Running 4 | 06:58 | 31:37 | 06:40 +00:18 | 33:10 -01:33 |
| Burpees Broad Jump | 07:29 | 38:35 | 07:34 -00:05 | 39:50 -01:15 |
| Running 5 | 07:05 | 46:04 | 06:59 +00:06 | 47:24 -01:20 |
| Rowing | 05:11 | 53:09 | 05:22 -00:11 | 54:23 -01:14 |
| Running 6 | 06:58 | 58:20 | 06:44 +00:14 | 59:45 -01:25 |
| Farmers Carry | 03:04 | 01:05:18 | 02:47 +00:17 | 01:06:29 -01:11 |
| Running 7 | 07:17 | 01:08:22 | 06:49 +00:28 | 01:09:16 -00:54 |
| Sandbag Lunges | 06:48 | 01:15:39 | 07:01 -00:13 | 01:16:05 -00:26 |
| Running 8 | 12:24 | 01:22:27 | 08:18 +04:06 | 01:23:06 -00:39 |
| Wall Balls | 06:39 | 01:34:51 | 09:12 -02:33 | 01:31:24 +03:27 |
| Roxzone | 09:25 | 01:50:45 | 10:09 -00:44 | 01:50:45 |
Michael's best running lap was 00:06:05, indicating that he has the potential to excel in running segments. However, his overall running performance was slower than average, suggesting that he may need to focus more on improving his running ability.
To improve the Run Total segment, Michael should work on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and interval running sessions into his training routine can help improve his speed and endurance. Additionally, practicing quick and efficient transitions between exercises will help minimize time lost during the race.
For the Running 8 segment, Michael should focus on improving his endurance and pacing. Long-distance running, such as steady-state runs and tempo runs, can help him develop the necessary endurance for this segment. It is also important for him to monitor his pacing during the race to avoid burning out early.
To improve the Running 1 segment, Michael should work on his speed and agility. Incorporating sprint intervals, agility drills, and plyometric exercises into his training routine can help him improve his running speed and quickness. Focusing on proper running form and technique will also contribute to faster times in this segment.
The Best Lap segment is an area where Michael already performs well. To further enhance his performance in this segment, he can focus on maintaining a consistent pace throughout the race and avoiding early fatigue. Incorporating interval training with varying intensities and practicing race-specific scenarios can help him optimize his performance in this segment.
For the Running 7 segment, Michael should focus on increasing his speed and endurance. Incorporating interval training and hill sprints into his training routine can help improve his speed and power on uphill sections. Additionally, practicing longer runs and tempo runs will help improve his endurance for this segment.
Improving performance in the Burpees Broad Jump segment requires a combination of strength and agility. Incorporating exercises such as burpees, box jumps, and lunges into his training routine can help improve his power and explosive strength. Additionally, practicing proper form and technique during the broad jump will contribute to faster times in this segment.
To improve the Farmers Carry segment, Michael should focus on improving his grip strength and overall strength endurance. Incorporating exercises such as farmer's walks, deadlifts, and forearm exercises into his training routine will help him develop the necessary strength for this segment. It is also important to practice maintaining a steady pace and efficient movement during the carry.
The Ski Erg segment was another area where Michael lost time compared to the average. To improve his performance in this segment, he should focus on improving his overall cardiovascular fitness and technique on the Ski Erg machine. Incorporating high-intensity interval training and specific Ski Erg workouts into his training routine will help him develop the necessary power and endurance for this segment.
It is important for Michael to find a balance between pushing his limits and conserving energy. Implementing race-specific strategies, such as breaking up the race into smaller segments and setting goals for each segment, can help him stay focused and motivated.
Additionally, practicing race simulations and familiarizing himself with the course layout will contribute to better race strategies and decision-making during the event.
Overall, by implementing these training strategies, focusing on specific areas of improvement, and employing effective race strategies, Michael Roddy can enhance his performance in future Hyrox races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Shelton Matt | 2024 Fort Lauderdale | 01:50:40 | |
| Garcia Prats Francisco Jose | 2023 Barcelona | 01:50:37 | |
| Buckle Chris | 2024 Dublin | 01:50:23 | |
| Adamski Andreas | 2022 Essen | 01:50:19 | |
| Van Riet Paap Erik | 2023 Rotterdam | 01:51:15 | |
| Lever Ben | 2024 Malaga | 01:50:15 | |
| Gubaton Daniel | 2022 Los Angeles | 01:50:49 | |
| Weyerer Thomas | 2023 München | 01:50:21 | |
| Sadeghi Ben | 2024 Singapore | 01:50:16 | |
| Fagan Conor | 2023 Madrid | 01:50:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Roddy Michael
