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 03:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 00:53 (From 47:58 to 47:05) | 25.1% |
| Farmers Carry | 00:49 (From 03:03 to 02:14) | 23.2% |
| BBJ | 00:43 (From 07:01 to 06:18) | 20.4% |
| Sled Pull | 00:22 (From 06:08 to 05:46) | 10.4% |
| Sled Push | 00:20 (From 03:05 to 02:45) | 9.5% |
| Rowing | 00:16 (From 05:41 to 05:25) | 7.6% |
| Ski Erg | 00:08 (From 05:17 to 05:09) | 3.8% |
| Sandbag Lunges | 00:00 (From 04:47 to 04:47) | 0.0% |
| Wall Balls | 00:00 (From 04:26 to 04:26) | 0.0% |
| Morgan Melissa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 05:18 -00:31 | 00:00 +00:00 |
| Ski Erg | 05:17 | 04:47 | 05:12 +00:05 | 05:18 -00:31 |
| Running 2 | 05:54 | 10:04 | 05:42 +00:12 | 10:30 -00:26 |
| Sled Push | 03:05 | 15:58 | 02:51 +00:14 | 16:12 -00:14 |
| Running 3 | 06:17 | 19:03 | 06:02 +00:15 | 19:03 +00:00 |
| Sled Pull | 06:08 | 25:20 | 06:03 +00:05 | 25:05 +00:15 |
| Running 4 | 05:39 | 31:28 | 06:02 -00:23 | 31:08 +00:20 |
| Burpees Broad Jump | 07:01 | 37:07 | 06:38 +00:23 | 37:10 -00:03 |
| Running 5 | 05:46 | 44:08 | 06:12 -00:26 | 43:48 +00:20 |
| Rowing | 05:41 | 49:54 | 05:28 +00:13 | 50:00 -00:06 |
| Running 6 | 06:30 | 55:35 | 06:04 +00:26 | 55:28 +00:07 |
| Farmers Carry | 03:03 | 01:02:05 | 02:22 +00:41 | 01:01:32 +00:33 |
| Running 7 | 06:22 | 01:05:08 | 06:04 +00:18 | 01:03:54 +01:14 |
| Sandbag Lunges | 04:47 | 01:11:30 | 05:05 -00:18 | 01:09:58 +01:32 |
| Running 8 | 06:46 | 01:16:17 | 06:33 +00:13 | 01:15:03 +01:14 |
| Wall Balls | 04:26 | 01:23:03 | 05:25 -00:59 | 01:21:36 +01:27 |
| Roxzone | 07:05 | 01:34:26 | 07:25 -00:20 | 01:34:26 |
To improve the Run Total segment, Melissa should work on improving her overall fitness and transition time. By increasing her overall fitness level, she will be able to maintain a faster pace throughout the race. Additionally, practicing quick and efficient transitions between exercises and movement patterns will help her minimize time spent in the roxzone.
For the Burpees Broad Jump segment, Melissa should focus on improving her strength and power. Incorporating exercises such as plyometric burpees, broad jumps, and explosive lower body movements will help her generate more power and speed during this segment. Additionally, practicing the specific movement pattern of the burpee broad jump will improve her efficiency and minimize time lost.
The Farmers Carry segment highlighted a slower performance compared to the average. To improve in this segment, Melissa should work on her grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and grip-specific exercises like towel hangs and plate pinches will help her develop a stronger grip. Additionally, incorporating longer duration carries into her training routine will improve her endurance in this segment.
In the Running 6 and Running 7 segments, Melissa should focus on improving her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints will improve her cardiovascular fitness and running performance. By targeting these specific running segments, Melissa can enhance her overall running ability and minimize time lost in these areas.
The Rowing segment also showed a slower performance compared to the average. To improve in this segment, Melissa should focus on developing her rowing technique and improving her overall rowing efficiency. Practicing proper rowing form, incorporating interval training on the rowing machine, and focusing on developing power and endurance through rowing-specific exercises will help her improve her performance in this segment.
Additionally, Melissa should strategize her transitions between exercises and movement patterns to minimize time spent in the roxzone. Practicing smooth and efficient transitions during training will help her save valuable time during the race.
Furthermore, Melissa should prioritize her strengths during the race. As her total running time was slower than average, she should focus on maintaining a strong pace and maximizing her performance in the strength-based segments. By capitalizing on her strengths, she can make up for any time lost during the running segments.
In conclusion, Melissa Morgan had a solid performance in the 2023 London HYROX race, ranking in the top 19% in both overall and age group categories. To further improve her performance, she should focus on specific segments where she lost the most time, such as the Run Total, Burpees Broad Jump, Farmers Carry, Running 6, Running 7, Rowing, Running 2, and Running 3. By implementing targeted training strategies and techniques, she can enhance her overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gilbey Victoria | 2024 London | 01:34:16 | |
| Carden Angela | 2022 Manchester | 01:34:01 | |
| Kootstra Fleur | 2022 Amsterdam | 01:34:19 | |
| Collins Gee | 2023 London | 01:34:08 | |
| Cutler Karen | 2022 New York | 01:34:11 | |
| Buet Sophie | 2024 Dublin | 01:34:16 | |
| Gardner Brooke | 2024 Fort Lauderdale | 01:34:41 | |
| GunnSmith Karen | 2024 London | 01:34:42 | |
| Howlin Noeleen | 2024 Dublin | 01:34:36 | |
| Sabbatini Giada | 2024 Milan | 01:34:50 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Morgan Melissa
