Dive into this athlete’s performance at 2021 Amsterdam 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 443 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 06:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 05:12 (From 11:53 to 06:41) | 81.3% |
| Sandbag Lunges | 01:10 (From 06:31 to 05:21) | 18.2% |
| Rowing | 00:02 (From 04:40 to 04:38) | 0.5% |
| Ski Erg | 00:00 (From 04:16 to 04:16) | 0.0% |
| Sled Push | 00:00 (From 02:47 to 02:47) | 0.0% |
| BBJ | 00:00 (From 04:16 to 04:16) | 0.0% |
| Farmers Carry | 00:00 (From 01:45 to 01:45) | 0.0% |
| Wall Balls | 00:00 (From 06:54 to 06:54) | 0.0% |
| Run Total | 00:00 (From 39:40 to 39:40) | 0.0% |
| Man Wai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:19 +00:02 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:21 | 04:16 +00:00 | 04:19 +00:02 |
| Running 2 | 04:33 | 08:37 | 04:44 -00:11 | 08:35 +00:02 |
| Sled Push | 02:47 | 13:10 | 04:01 -01:14 | 13:19 -00:09 |
| Running 3 | 04:53 | 15:57 | 05:17 -00:24 | 17:20 -01:23 |
| Sled Pull | 11:53 | 20:50 | 07:09 +04:44 | 22:37 -01:47 |
| Running 4 | 05:03 | 32:43 | 05:14 -00:11 | 29:46 +02:57 |
| Burpees Broad Jump | 04:16 | 37:46 | 04:51 -00:35 | 35:00 +02:46 |
| Running 5 | 05:04 | 42:02 | 05:23 -00:19 | 39:51 +02:11 |
| Rowing | 04:40 | 47:06 | 04:40 +00:00 | 45:14 +01:52 |
| Running 6 | 04:59 | 51:46 | 05:14 -00:15 | 49:54 +01:52 |
| Farmers Carry | 01:45 | 56:45 | 02:29 -00:44 | 55:08 +01:37 |
| Running 7 | 04:55 | 58:30 | 05:20 -00:25 | 57:37 +00:53 |
| Sandbag Lunges | 06:31 | 01:03:25 | 05:34 +00:57 | 01:02:57 +00:28 |
| Running 8 | 05:56 | 01:09:56 | 05:54 +00:02 | 01:08:31 +01:25 |
| Wall Balls | 06:54 | 01:15:52 | 07:34 -00:40 | 01:14:25 +01:27 |
| Roxzone | 06:02 | 01:28:39 | 06:40 -00:38 | 01:28:39 |
Wai Man displayed strength and skill in various segments of the race, particularly in Running 1, Ski Erg, Running 2, Sled Push, Running 3, Running 4, Burpees Broad Jump, Running 5, Rowing, Running 6, Farmers Carry, Running 7, and Wall Balls. In these segments, he consistently performed faster than the average time, demonstrating his proficiency in both running and strength exercises.
To improve in the Sled Pull segment, Wai Man should focus on building his strength and technique for this specific exercise. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help develop the necessary muscles and improve his pulling power. He should pay attention to his body positioning and form during the Sled Pull, ensuring that he is utilizing his entire body and engaging the correct muscles.
For the Sandbag Lunges segment, Wai Man should work on improving his muscular endurance and stability. Exercises such as lunges, Bulgarian split squats, and step-ups can be beneficial for developing the necessary strength and stability in the lower body. Additionally, incorporating sandbag lunges into his training routine will help him become more efficient and comfortable with the movement.
To improve his overall fitness and transition time in the Roxzone, Wai Man should incorporate high-intensity interval training (HIIT) sessions into his training routine. HIIT workouts will help improve his cardiovascular endurance and increase his overall fitness level, enabling him to recover more quickly during transitions.
Considering Wai Man's faster total running time compared to the average, it suggests that he has more of a runner profile. To further enhance his running performance, he should incorporate specific running drills and interval training sessions into his routine. Hill sprints, tempo runs, and interval runs will help him improve his speed, endurance, and running form.
In conclusion, Wai Man demonstrated a strong performance in the Hyrox race, with notable strengths in various segments. To further improve his performance, he should focus on addressing the areas where he experienced time losses, such as the Sled Pull and Sandbag Lunges. Implementing specific training strategies and exercises will help him enhance his strength, endurance, and overall race performance. Additionally, he should consider adjusting his pacing and incorporating targeted running drills to further optimize his performance.
| Similar Athletes | |||
|---|---|---|---|
| Hiltenbrand Matthieu | 2024 Stuttgart | 01:28:24 | |
| Brenchley Jamie | 2023 Birmingham | 01:28:21 | |
| Nobile Marco | 2024 Rimini | 01:28:42 | |
| King Chris | 2023 Melbourne | 01:28:30 | |
| Weber Stefano | 2023 Köln | 01:28:16 | |
| Petets Andrew | 2024 Birmingham | 01:28:40 | |
| Koen Dallas | 2024 Sydney | 01:28:53 | |
| Cattelain Alexandre | 2024 Marseille | 01:28:24 | |
| Buchsteiner Jonas | 2024 Hamburg | 01:28:50 | |
| Marzocca Francesco | 2024 London | 01:28:56 | |
| Other Results from this athlete | ||
|---|---|---|
| World Championships Man Wai | 01:23:17 | |
| 2019 Karlsruhe Man Wai | 01:39:25 | |
| 2019 Nürnberg Man Wai | 01:45:14 | |
| 2018 Stuttgart Man Wai | 01:41:38 | |
| 2018 Essen Man Wai | 01:24:46 | |
| 2018 Leipzig Man Wai | 01:39:14 | |
| 2020 Karlsruhe Man Wai | 01:19:06 | |
| 2020 Hannover Man Wai | 01:18:50 | |
| 2019 Frankfurt Man Wai | 01:36:38 | |
| 2019 Leipzig Man Wai | 01:39:10 | |
| 2022 Frankfurt Man Wai | 01:25:30 | |
| 2022 Las Vegas Man Wai | 01:42:21 | |
| 2022 Bremen Man Wai | 01:16:21 | |
| 2022 München Man Wai | 01:20:38 | |
| 2021 Hamburg Man Wai | 01:35:15 | |
| WorldChampionship - Leipzig Man Wai | 01:23:58 | |
| 2021 Leipzig Man Wai | 01:34:03 | |
| 2023 Karlsruhe Man Wai | 01:35:07 | |
| 2022 Hamburg Man Wai | 01:29:35 | |
| 2023 Frankfurt Man Wai | 01:40:02 | |
| 2023 Frankfurt Man Wai | 02:01:57 | |
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Man Wai
