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 06:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:03 (From 48:01 to 42:58) | 79.5% |
| BBJ | 00:48 (From 06:04 to 05:16) | 12.6% |
| Ski Erg | 00:16 (From 05:11 to 04:55) | 4.2% |
| Rowing | 00:12 (From 05:21 to 05:09) | 3.1% |
| Farmers Carry | 00:02 (From 02:03 to 02:01) | 0.5% |
| Sled Push | 00:00 (From 02:21 to 02:21) | 0.0% |
| Sled Pull | 00:00 (From 04:33 to 04:33) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:05 to 04:05) | 0.0% |
| Wall Balls | 00:00 (From 03:26 to 03:26) | 0.0% |
| Ecroyd Sue | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:32 | 00:00 | 04:58 +00:34 | 00:00 +00:00 |
| Ski Erg | 05:11 | 05:32 | 05:01 +00:10 | 04:58 +00:34 |
| Running 2 | 05:34 | 10:43 | 05:16 +00:18 | 09:59 +00:44 |
| Sled Push | 02:21 | 16:17 | 02:36 -00:15 | 15:15 +01:02 |
| Running 3 | 05:49 | 18:38 | 05:32 +00:17 | 17:51 +00:47 |
| Sled Pull | 04:33 | 24:27 | 05:27 -00:54 | 23:23 +01:04 |
| Running 4 | 05:53 | 29:00 | 05:34 +00:19 | 28:50 +00:10 |
| Burpees Broad Jump | 06:04 | 34:53 | 05:41 +00:23 | 34:24 +00:29 |
| Running 5 | 06:23 | 40:57 | 05:41 +00:42 | 40:05 +00:52 |
| Rowing | 05:21 | 47:20 | 05:17 +00:04 | 45:46 +01:34 |
| Running 6 | 06:10 | 52:41 | 05:36 +00:34 | 51:03 +01:38 |
| Farmers Carry | 02:03 | 58:51 | 02:10 -00:07 | 56:39 +02:12 |
| Running 7 | 06:06 | 01:00:54 | 05:35 +00:31 | 58:49 +02:05 |
| Sandbag Lunges | 04:05 | 01:07:00 | 04:29 -00:24 | 01:04:24 +02:36 |
| Running 8 | 06:38 | 01:11:05 | 05:57 +00:41 | 01:08:53 +02:12 |
| Wall Balls | 03:26 | 01:17:43 | 04:37 -01:11 | 01:14:50 +02:53 |
| Roxzone | 04:51 | 01:25:53 | 06:26 -01:35 | 01:25:53 |
Based on the analysis of her splits, Sue's overall running time of 00:48:01 was 04:26 slower than the average for her finish time. This indicates that she may benefit from improving her running fitness and speed. Her best running lap was 00:05:32, which was 00:42 slower than the average.
- Transition Efficiency: Sue should work on improving her transition times between exercise zones (Roxzone). By practicing quick and efficient transitions during training, she can minimize time lost during the race. Incorporating specific drills, such as practicing quick changeovers between exercises and minimizing rest time, can help improve her transition efficiency.
- Strength Training: Sue should continue to incorporate strength training exercises into her routine to improve her overall performance. Focusing on exercises that target the muscles used in HYROX, such as sled pushes, sled pulls, farmers carries, and wall balls, can help enhance her strength and power during the race.
- Running Technique: Sue should work on her running technique to improve her efficiency and speed. She can incorporate drills such as high knees, butt kicks, and strides to improve her running form. Additionally, working with a running coach or participating in running-specific training programs can help her refine her technique and optimize her running performance.
By implementing these strategies and incorporating specific exercises and drills into her training routine, Sue can improve her performance in the HYROX race and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Ter Bahne Maren | 2023 Hannover | 01:25:41 | |
| Haydock Burke Charlotte | 2024 Manchester | 01:25:50 | |
| Lejel Mette | 2024 Hamburg | 01:25:40 | |
| Nordquist Shannon | 2022 Chicago | 01:26:13 | |
| Marini Sarah | 2024 Turin | 01:25:58 | |
| Traub Lauren | 2023 Dallas | 01:26:04 | |
| Monks Caroline | 2023 London | 01:26:23 | |
| Dunne Lucy | 2024 Birmingham | 01:25:31 | |
| Silva Luana | 2024 Karlsruhe | 01:25:43 | |
| Matthews Gillian | 2024 Dublin | 01:25:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 World Championships Manchester Ecroyd Sue | 01:35:50 | |
| 2023 Manchester Ecroyd Sue | 01:34:07 | |
| 2024 Sports Direct HYROX London Ecroyd Sue | 01:39:43 | |
| 2023 Birmingham Ecroyd Sue, Fletcher Susanne | 01:18:19 | |
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Ecroyd Sue
