Dive into this athlete’s performance at 2019 Hannover 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 965 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 05:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:12 (From 44:59 to 39:47) | 87.2% |
| Sandbag Lunges | 00:26 (From 04:11 to 03:45) | 7.3% |
| Rowing | 00:10 (From 05:07 to 04:57) | 2.8% |
| Farmers Carry | 00:06 (From 01:56 to 01:50) | 1.7% |
| Ski Erg | 00:04 (From 04:47 to 04:43) | 1.1% |
| Sled Push | 00:00 (From 01:50 to 01:50) | 0.0% |
| Sled Pull | 00:00 (From 04:11 to 04:11) | 0.0% |
| BBJ | 00:00 (From 04:29 to 04:29) | 0.0% |
| Wall Balls | 00:00 (From 03:16 to 03:16) | 0.0% |
| Mbamba Mariam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 04:39 +00:32 | 00:00 +00:00 |
| Ski Erg | 04:47 | 05:11 | 04:53 -00:06 | 04:39 +00:32 |
| Running 2 | 05:25 | 09:58 | 04:55 +00:30 | 09:32 +00:26 |
| Sled Push | 01:50 | 15:23 | 02:27 -00:37 | 14:27 +00:56 |
| Running 3 | 05:42 | 17:13 | 05:10 +00:32 | 16:54 +00:19 |
| Sled Pull | 04:11 | 22:55 | 04:57 -00:46 | 22:04 +00:51 |
| Running 4 | 05:54 | 27:06 | 05:10 +00:44 | 27:01 +00:05 |
| Burpees Broad Jump | 04:29 | 33:00 | 05:02 -00:33 | 32:11 +00:49 |
| Running 5 | 05:48 | 37:29 | 05:16 +00:32 | 37:13 +00:16 |
| Rowing | 05:07 | 43:17 | 05:06 +00:01 | 42:29 +00:48 |
| Running 6 | 05:27 | 48:24 | 05:13 +00:14 | 47:35 +00:49 |
| Farmers Carry | 01:56 | 53:51 | 02:02 -00:06 | 52:48 +01:03 |
| Running 7 | 05:38 | 55:47 | 05:10 +00:28 | 54:50 +00:57 |
| Sandbag Lunges | 04:11 | 01:01:25 | 04:07 +00:04 | 01:00:00 +01:25 |
| Running 8 | 05:56 | 01:05:36 | 05:28 +00:28 | 01:04:07 +01:29 |
| Wall Balls | 03:16 | 01:11:32 | 04:08 -00:52 | 01:09:35 +01:57 |
| Roxzone | 04:39 | 01:19:20 | 05:37 -00:58 | 01:19:20 |
In terms of her splits analysis, Mariam's total running time of 00:44:59 was 05:12 slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time in order to enhance her performance in the roxzone. Additionally, her best running lap was 00:05:11, which was 00:42 slower than average.
To improve these segments, Mariam should consider incorporating the following training strategies and techniques:
1. Interval Training: Incorporate interval training sessions into her running routine. This can help improve her speed and endurance. For example, she can perform intervals of high-intensity sprints followed by periods of active recovery.
2. Strength Training: Focus on strength training exercises that target the muscles used during the race, such as the legs, core, and upper body. This can include exercises like squats, lunges, deadlifts, push-ups, and rows. By improving her overall strength, Mariam can enhance her performance in the running segments.
3. Transition Time Practice: Dedicate specific training sessions to practicing transitions between exercises. This can help decrease the time spent in the roxzone and improve overall race performance. Mariam should focus on smooth and efficient transitions, minimizing rest time between segments.
4. Running Technique: Evaluate Mariam's running technique and consider making any necessary form corrections. This can help optimize her running efficiency and potentially improve her overall running time.
By implementing these strategies and incorporating the suggested training techniques, Mariam can enhance her overall performance in future Hyrox races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Heywood Laura | 2022 London | 01:19:21 | |
| Ornelas Ruby | 2022 Los Angeles | 01:19:09 | |
| Olsen Patricia | 2024 Gdansk | 01:19:35 | |
| Dale Jessica Stephanie | 2023 London | 01:18:57 | |
| Zimmermann Nora | 2022 Basel | 01:19:11 | |
| Wolff Nadja | 2024 Karlsruhe | 01:18:57 | |
| Arts Moniek | 2024 Maastricht | 01:19:03 | |
| Walsh Tayla | 2024 Brisbane | 01:19:46 | |
| Klement Adrienne | 2022 Dallas | 01:19:48 | |
| Groom Pip | 2024 Hong Kong | 01:19:03 | |
| Other Results from this athlete | ||
|---|---|---|
| World Championships Mbamba Mariam | 01:23:37 | |
| 2020 Hannover Mbamba Mariam | 01:35:34 | |
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Mbamba Mariam
