Dive into this athlete’s performance at 2023 Rotterdam 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 04:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:09 (From 50:25 to 47:16) | 69.7% |
| Sandbag Lunges | 00:34 (From 05:30 to 04:56) | 12.5% |
| BBJ | 00:31 (From 06:52 to 06:21) | 11.4% |
| Sled Pull | 00:15 (From 06:03 to 05:48) | 5.5% |
| Farmers Carry | 00:02 (From 02:17 to 02:15) | 0.7% |
| Ski Erg | 00:00 (From 05:04 to 05:04) | 0.0% |
| Sled Push | 00:00 (From 02:39 to 02:39) | 0.0% |
| Rowing | 00:00 (From 05:02 to 05:02) | 0.0% |
| Wall Balls | 00:00 (From 04:34 to 04:34) | 0.0% |
| Luppens Amber | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 05:20 -01:09 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:11 | 05:12 -00:08 | 05:20 -01:09 |
| Running 2 | 06:05 | 09:15 | 05:46 +00:19 | 10:32 -01:17 |
| Sled Push | 02:39 | 15:20 | 02:51 -00:12 | 16:18 -00:58 |
| Running 3 | 06:37 | 17:59 | 06:04 +00:33 | 19:09 -01:10 |
| Sled Pull | 06:03 | 24:36 | 06:05 -00:02 | 25:13 -00:37 |
| Running 4 | 06:34 | 30:39 | 06:04 +00:30 | 31:18 -00:39 |
| Burpees Broad Jump | 06:52 | 37:13 | 06:39 +00:13 | 37:22 -00:09 |
| Running 5 | 06:36 | 44:05 | 06:14 +00:22 | 44:01 +00:04 |
| Rowing | 05:02 | 50:41 | 05:29 -00:27 | 50:15 +00:26 |
| Running 6 | 06:32 | 55:43 | 06:06 +00:26 | 55:44 -00:01 |
| Farmers Carry | 02:17 | 01:02:15 | 02:22 -00:05 | 01:01:50 +00:25 |
| Running 7 | 06:33 | 01:04:32 | 06:05 +00:28 | 01:04:12 +00:20 |
| Sandbag Lunges | 05:30 | 01:11:05 | 05:06 +00:24 | 01:10:17 +00:48 |
| Running 8 | 07:20 | 01:16:35 | 06:36 +00:44 | 01:15:23 +01:12 |
| Wall Balls | 04:34 | 01:23:55 | 05:27 -00:53 | 01:21:59 +01:56 |
| Roxzone | 06:37 | 01:34:57 | 07:31 -00:54 | 01:34:57 |
Amber's overall time of 01:34:57 is respectable, indicating a good level of fitness and endurance. However, it is important to note that her total running time of 00:50:25 was 03:04 slower than the average for her finish time. This suggests that she may need to focus on improving her running speed and efficiency in order to enhance her overall performance.
To address these areas of weakness, specific training strategies and techniques can be implemented:
1. Run Total: Amber should focus on improving her overall fitness and reducing transition times to enhance her performance in this segment. High-intensity interval training (HIIT) sessions and plyometric exercises can help improve her running speed and endurance.
2. Running 8: This segment showed the most significant time loss for Amber. To improve her performance, she should incorporate hill sprints and interval training into her running routine. Strength training exercises targeting the legs and core, such as squats and lunges, can also help improve her running speed and power.
3. Burpees Broad Jump: Amber should focus on improving her explosive power and agility for this segment. Plyometric exercises like box jumps and explosive push-ups can help build the necessary strength and power. Additionally, practicing proper form and technique for the broad jump can help optimize her performance.
4. Running 3, Running 4, Running 7, Running 6, Running 5, and Running 2: These segments all showed slower times compared to the average. To improve her running performance, Amber should incorporate interval training, tempo runs, and long-distance runs into her training regimen. Strengthening exercises for the legs and core, such as squats, lunges, and planks, can also help improve her running efficiency and speed.
5. Sandbag Lunges: Amber should focus on improving her leg strength and endurance for this segment. Incorporating exercises like weighted lunges, step-ups, and Bulgarian split squats can help build the necessary strength and stability.
By implementing these strategies and focusing on improving the identified areas of weakness, Amber can continue to enhance her performance in future HYROX races. Regular training, specific exercises, and proper form corrections will be key to her success.
| Similar Athletes | |||
|---|---|---|---|
| Baptiste Emma | 2024 Washington - North American Championships | 01:35:10 | |
| Mcparland Bree | 2023 Dublin | 01:34:55 | |
| Koronkiewicz Anna | 2024 Poznan | 01:34:41 | |
| Khadhraoui Yasmina | 2024 Marseille | 01:35:20 | |
| Wachtendonk Sandra | 2022 Essen | 01:34:38 | |
| Lange Dagmar | 2023 München | 01:34:36 | |
| Bayer Julia | 2020 Karlsruhe | 01:35:03 | |
| Boeije Imara | 2024 Amsterdam | 01:35:11 | |
| Corthesy Myriam | 2023 Maastricht European Championships | 01:35:05 | |
| Rilen Holly | 2024 Melbourne | 01:34:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Maastricht Luppens Amber | 01:32:22 | |
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Luppens Amber
