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 05:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:19 (From 45:07 to 41:48) | 60.9% |
| BBJ | 00:49 (From 05:52 to 05:03) | 15.0% |
| Wall Balls | 00:42 (From 06:48 to 06:06) | 12.8% |
| Sled Pull | 00:16 (From 04:56 to 04:40) | 4.9% |
| Farmers Carry | 00:14 (From 02:17 to 02:03) | 4.3% |
| Sandbag Lunges | 00:07 (From 04:59 to 04:52) | 2.1% |
| Ski Erg | 00:00 (From 04:03 to 04:03) | 0.0% |
| Sled Push | 00:00 (From 02:34 to 02:34) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Salmon Andy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:39 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:03 | 03:49 | 04:27 -00:24 | 04:39 -00:50 |
| Running 2 | 05:06 | 07:52 | 04:59 +00:07 | 09:06 -01:14 |
| Sled Push | 02:34 | 12:58 | 02:56 -00:22 | 14:05 -01:07 |
| Running 3 | 05:42 | 15:32 | 05:25 +00:17 | 17:01 -01:29 |
| Sled Pull | 04:56 | 21:14 | 05:01 -00:05 | 22:26 -01:12 |
| Running 4 | 05:45 | 26:10 | 05:25 +00:20 | 27:27 -01:17 |
| Burpees Broad Jump | 05:52 | 31:55 | 05:21 +00:31 | 32:52 -00:57 |
| Running 5 | 06:10 | 37:47 | 05:35 +00:35 | 38:13 -00:26 |
| Rowing | 04:30 | 43:57 | 04:49 -00:19 | 43:48 +00:09 |
| Running 6 | 05:59 | 48:27 | 05:27 +00:32 | 48:37 -00:10 |
| Farmers Carry | 02:17 | 54:26 | 02:12 +00:05 | 54:04 +00:22 |
| Running 7 | 05:52 | 56:43 | 05:25 +00:27 | 56:16 +00:27 |
| Sandbag Lunges | 04:59 | 01:02:35 | 05:07 -00:08 | 01:01:41 +00:54 |
| Running 8 | 06:47 | 01:07:34 | 06:03 +00:44 | 01:06:48 +00:46 |
| Wall Balls | 06:48 | 01:14:21 | 06:33 +00:15 | 01:12:51 +01:30 |
| Roxzone | 05:19 | 01:26:20 | 06:56 -01:37 | 01:26:20 |
Based on his splits analysis, Andy excelled in the Ski Erg and Sled Push segments, where he was faster than the average by 00:21 and 00:39, respectively. He also performed well in the Running 1 segment, where he was 00:39 faster than the average. However, he struggled in several running segments, particularly Burpees Broad Jump, Running 8, Running 5, Running 6, Running 7, Running 4, Running 3, and Wall Balls, where he was slower than the average by varying margins.
- Transitions: To minimize time spent in the roxzone, Andy should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve his overall fitness and reduce transition time.
- Strength Training: Based on his slower running times compared to the average, Andy should prioritize strength training exercises to improve his running performance. Incorporating exercises such as squats, lunges, and plyometric movements can help build leg strength and power, leading to faster running times.
- Endurance Training: To improve his endurance and pacing, Andy should incorporate long-distance runs, tempo runs, and fartlek training into his routine. These types of workouts will help improve his cardiovascular fitness and allow him to maintain a consistent pace throughout the race.
- Interval Training: Implementing interval training, such as sprint intervals and hill repeats, can help improve Andy's speed and overall running performance. These high-intensity workouts will challenge his cardiovascular system and improve his ability to sustain faster speeds.
In conclusion, Andy Salmon performed well in the 2023 London Hyrox race, but there are areas for improvement. By focusing on specific training strategies and techniques, such as improving explosive power, increasing endurance, and incorporating strength training exercises, Andy can enhance his performance in the segments where he lost time compared to the average. Implementing race strategies, such as pacing, efficient transitions, and targeted training, will help him achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bosch Marien | 2024 Amsterdam | 01:26:22 | |
| Negri Michele | 2024 Milan | 01:26:21 | |
| Cederberg Gustaf | 2024 Amsterdam | 01:26:28 | |
| Simoneit Fabian | 2018 Hamburg | 01:26:23 | |
| Münnich Thomas | 2022 Frankfurt | 01:25:57 | |
| Heinzelmann Björn | 2023 München | 01:26:19 | |
| Kelly Mark | 2023 Birmingham | 01:26:27 | |
| Fröhlich Nils | 2020 Hannover | 01:26:43 | |
| Beaux Pierre | 2024 Marseille | 01:26:33 | |
| Horder Josh | 2024 Melbourne | 01:26:28 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Salmon Andy
