Dive into this athlete’s performance at 2022 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 04:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 03:20 (From 09:50 to 06:30) | 66.9% |
| Sled Push | 01:27 (From 04:20 to 02:53) | 29.1% |
| Ski Erg | 00:09 (From 04:37 to 04:28) | 3.0% |
| Rowing | 00:03 (From 04:53 to 04:50) | 1.0% |
| Sled Pull | 00:00 (From 04:47 to 04:47) | 0.0% |
| BBJ | 00:00 (From 05:24 to 05:24) | 0.0% |
| Farmers Carry | 00:00 (From 01:55 to 01:55) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:37 to 04:37) | 0.0% |
| Run Total | 00:00 (From 42:51 to 42:51) | 0.0% |
| Duncan Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 04:47 -00:07 | 00:00 +00:00 |
| Ski Erg | 04:37 | 04:40 | 04:30 +00:07 | 04:47 -00:07 |
| Running 2 | 04:56 | 09:17 | 05:06 -00:10 | 09:17 +00:00 |
| Sled Push | 04:20 | 14:13 | 03:03 +01:17 | 14:23 -00:10 |
| Running 3 | 05:27 | 18:33 | 05:35 -00:08 | 17:26 +01:07 |
| Sled Pull | 04:47 | 24:00 | 05:13 -00:26 | 23:01 +00:59 |
| Running 4 | 05:25 | 28:47 | 05:34 -00:09 | 28:14 +00:33 |
| Burpees Broad Jump | 05:24 | 34:12 | 05:41 -00:17 | 33:48 +00:24 |
| Running 5 | 05:25 | 39:36 | 05:46 -00:21 | 39:29 +00:07 |
| Rowing | 04:53 | 45:01 | 04:54 -00:01 | 45:15 -00:14 |
| Running 6 | 05:25 | 49:54 | 05:35 -00:10 | 50:09 -00:15 |
| Farmers Carry | 01:55 | 55:19 | 02:17 -00:22 | 55:44 -00:25 |
| Running 7 | 05:20 | 57:14 | 05:34 -00:14 | 58:01 -00:47 |
| Sandbag Lunges | 04:37 | 01:02:34 | 05:26 -00:49 | 01:03:35 -01:01 |
| Running 8 | 06:16 | 01:07:11 | 06:16 +00:00 | 01:09:01 -01:50 |
| Wall Balls | 09:50 | 01:13:27 | 06:55 +02:55 | 01:15:17 -01:50 |
| Roxzone | 06:24 | 01:29:33 | 07:21 -00:57 | 01:29:33 |
His overall time was 01:29:33, with a total running time of 00:42:51. While his total running time was 22 seconds slower than the average, it is worth noting that he had faster splits in several running segments compared to the average.
In conclusion, Ross Duncan had a solid performance in the 2022 London Hyrox race. To improve his performance, he should focus on the Wall Balls, Sled Push, and overall running segments. By incorporating specific training strategies and techniques, such as strength exercises, form corrections, and interval training, Ross can enhance his performance in these areas. Additionally, working on pacing, transition efficiency, and mental preparation will contribute to overall race improvement.
| Similar Athletes | |||
|---|---|---|---|
| Arinas Salazar Juan Carlos | 2022 Valencia | 01:29:47 | |
| Klijsen Bart | 2024 Rotterdam | 01:29:03 | |
| Von Croy Cecil | 2024 Poznan | 01:29:46 | |
| Fleming Colin | 2024 Toronto | 01:29:40 | |
| Bayliss Mark | 2022 London | 01:29:52 | |
| Diez Oscar | 2023 Valencia | 01:29:20 | |
| Harmsen Bart | 2022 Maastricht | 01:29:24 | |
| Gilroy Craig | 2023 Birmingham | 01:29:46 | |
| Morton Scott | 2023 Manchester | 01:29:39 | |
| Kilmartin Stuart | 2022 Birmingham | 01:29:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Duncan Ross | 01:33:30 | |
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Duncan Ross
