Dive into this athlete’s performance at 2023 London 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 1000 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 04:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:42 (From 06:19 to 04:37) | 40.8% |
| Run Total | 01:07 (From 42:35 to 41:28) | 26.8% |
| BBJ | 01:03 (From 06:01 to 04:58) | 25.2% |
| Rowing | 00:16 (From 04:59 to 04:43) | 6.4% |
| Farmers Carry | 00:02 (From 02:04 to 02:02) | 0.8% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Sled Push | 00:00 (From 02:00 to 02:00) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:47 to 04:47) | 0.0% |
| Wall Balls | 00:00 (From 05:45 to 05:45) | 0.0% |
| White Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:14 | 00:00 | 04:36 -00:22 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:14 | 04:27 -00:06 | 04:36 -00:22 |
| Running 2 | 05:02 | 08:35 | 04:56 +00:06 | 09:03 -00:28 |
| Sled Push | 02:00 | 13:37 | 02:54 -00:54 | 13:59 -00:22 |
| Running 3 | 05:22 | 15:37 | 05:22 +00:00 | 16:53 -01:16 |
| Sled Pull | 06:19 | 20:59 | 04:57 +01:22 | 22:15 -01:16 |
| Running 4 | 05:35 | 27:18 | 05:21 +00:14 | 27:12 +00:06 |
| Burpees Broad Jump | 06:01 | 32:53 | 05:18 +00:43 | 32:33 +00:20 |
| Running 5 | 05:38 | 38:54 | 05:31 +00:07 | 37:51 +01:03 |
| Rowing | 04:59 | 44:32 | 04:49 +00:10 | 43:22 +01:10 |
| Running 6 | 05:30 | 49:31 | 05:22 +00:08 | 48:11 +01:20 |
| Farmers Carry | 02:04 | 55:01 | 02:11 -00:07 | 53:33 +01:28 |
| Running 7 | 05:30 | 57:05 | 05:22 +00:08 | 55:44 +01:21 |
| Sandbag Lunges | 04:47 | 01:02:35 | 05:06 -00:19 | 01:01:06 +01:29 |
| Running 8 | 05:48 | 01:07:22 | 05:58 -00:10 | 01:06:12 +01:10 |
| Wall Balls | 05:45 | 01:13:10 | 06:30 -00:45 | 01:12:10 +01:00 |
| Roxzone | 06:43 | 01:25:31 | 06:51 -00:08 | 01:25:31 |
In terms of overall time, Nick completed the race in 1 hour, 25 minutes, and 31 seconds. His total running time was 42 minutes and 35 seconds, which was 1 minute and 13 seconds slower than the average for his finish time. This indicates that Nick may need to work on improving his running performance.
Splits Analysis:
- Running 1: Nick completed this segment in 4 minutes and 14 seconds, which was 14 seconds faster than the average. This shows that he has good running speed and efficiency.
- Ski Erg: Nick completed this segment in 4 minutes and 21 seconds, which was 4 seconds faster than the average. He performed well in this area and should continue to focus on maintaining his speed and technique.
- Running 2: Nick completed this segment in 5 minutes and 2 seconds, which was 6 seconds slower than the average. This indicates that he may need to work on his running endurance and pacing for longer distances.
- Sled Push: Nick completed this segment in 2 minutes, which was 1 minute and 14 seconds faster than the average. He showed great strength and speed in this area.
- Running 3: Nick completed this segment in 5 minutes and 22 seconds, which was 3 seconds faster than the average. He maintained a good pace and should continue to focus on his running speed and endurance.
- Sled Pull: Nick completed this segment in 6 minutes and 19 seconds, which was 1 minute and 4 seconds slower than the average. This indicates that he may need to work on his strength and technique for this particular exercise.
- Running 4: Nick completed this segment in 5 minutes and 35 seconds, which was 13 seconds slower than the average. He may need to work on his pacing and endurance for longer distances.
- Burpees Broad Jump: Nick completed this segment in 6 minutes and 1 second, which was 1 minute and 4 seconds slower than the average. This indicates that he may need to work on his strength and technique for this exercise.
- Running 5: Nick completed this segment in 5 minutes and 38 seconds, which was 8 seconds slower than the average. He may need to focus on maintaining his running pace and endurance for longer distances.
- Rowing: Nick completed this segment in 4 minutes and 59 seconds, which was 15 seconds slower than the average. He may need to work on his rowing technique and power to improve his speed in this area.
- Running 6: Nick completed this segment in 5 minutes and 30 seconds, which was 9 seconds slower than the average. He should continue to focus on his running endurance and pacing for longer distances.
- Farmers Carry: Nick completed this segment in 2 minutes and 4 seconds, which was 11 seconds faster than the average. He showed good strength and speed in this area.
- Running 7: Nick completed this segment in 5 minutes and 30 seconds, which was 8 seconds slower than the average. He may need to work on his pacing and endurance for longer distances.
- Sandbag Lunges: Nick completed this segment in 4 minutes and 47 seconds, which was 17 seconds faster than the average. He showed good strength and speed in this area.
- Running 8: Nick completed this segment in 5 minutes and 48 seconds, which was 18 seconds faster than the average. He showed good running endurance and pace for this segment.
- Wall Balls: Nick completed this segment in 5 minutes and 45 seconds, which was 50 seconds faster than the average. He showed good strength and speed in this area.
- Roxzone: Nick spent 6 minutes and 43 seconds in the roxzone, which was 8 seconds slower than the average. He may need to work on his overall fitness and transition time to improve in this area.
To improve the Run Total segment, Nick should focus on improving his overall running fitness and endurance. He can incorporate interval training, hill sprints, and long-distance runs into his training routine. Additionally, working on his pacing and maintaining a consistent speed throughout the race will help him improve in this area.
For the Sled Pull segment, Nick should focus on improving his strength and technique. He can incorporate exercises such as deadlifts, squats, and sled pulls into his strength training routine. Additionally, practicing proper form and technique for the sled pull will help improve his speed and efficiency in this exercise.
To improve in the Burpees Broad Jump segment, Nick should focus on improving his strength and explosiveness. Exercises such as plyometric push-ups, box jumps, and burpees can help improve his power and speed in this exercise. Additionally, practicing proper form and technique for the broad jump will help improve his performance.
In the Rowing segment, Nick should focus on improving his rowing technique and power. He can incorporate rowing intervals and rowing-specific exercises into his training routine. Additionally, practicing proper form and technique for the rowing exercise will help improve his speed and efficiency.
For the Running 4 segment, Nick should focus on improving his pacing and endurance for longer distances. Incorporating long-distance runs, tempo runs, and interval training into his training routine will help improve his running endurance. Additionally, practicing pacing strategies and maintaining a consistent speed throughout the race will help improve his performance in this segment.
Overall, Nick White had a strong performance in the HYROX race in London. By focusing on improving his running endurance, strength, and technique in specific segments, he can further enhance his performance in future races. Incorporating the suggested training strategies and techniques, such as interval training, strength exercises, and form corrections, will help him achieve his goals and improve his overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Venne Stephane | 2024 Stockholm | 01:25:27 | |
| Jeramaz Tom | 2024 Chicago Navy Pier | 01:25:15 | |
| Jones Marc | 2024 Manchester | 01:25:16 | |
| Pabel Daniel | 2024 Frankfurt | 01:25:59 | |
| Van Harten Kasper | 2022 Amsterdam | 01:25:44 | |
| Ward Neil | 2022 London | 01:25:18 | |
| Rixson Matthew | 2023 Sydney | 01:25:28 | |
| Hession Johnny | 2024 Dublin | 01:25:22 | |
| Godderidge Antony | 2024 Manchester | 01:25:59 | |
| Shipton Jack | 2024 Nice | 01:25:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London White Nick | 01:22:00 | |
| 2024 London White Nick | 01:26:34 | |
| 2024 Copenhagen White Nick, Robinson Anthony | 01:13:39 | |
| 2024 Birmingham White Nick, Robinson Anthony | 01:17:33 | |
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White Nick
