Dive into this athlete’s performance at 2022 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 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 Harris Rob's 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 Harris Rob 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 Harris Rob’s 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 Harris Rob's 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 05:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:53 | 50:09 to 48:16 | 36.0% |
| Burpees Broad Jump | 01:03 | 07:37 to 06:34 | 20.1% |
| Sled Pull | 00:53 | 06:43 to 05:50 | 16.9% |
| Farmers Carry | 00:53 | 03:25 to 02:32 | 16.9% |
| Sandbag Lunges | 00:32 | 06:38 to 06:06 | 10.2% |
| Ski Erg | 00:00 | 04:15 to 04:15 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Wall Balls | 00:00 | 06:27 to 06:27 | 0.0% |
| Harris Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:12 | 00:00 | 05:08 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:15 | 05:12 | 04:40 -00:25 | 05:08 +00:04 |
| Running 2 | 05:30 | 09:27 | 05:38 -00:08 | 09:48 -00:21 |
| Sled Push | 02:29 | 14:57 | 03:26 -00:57 | 15:26 -00:29 |
| Running 3 | 05:56 | 17:26 | 06:09 -00:13 | 18:52 -01:26 |
| Sled Pull | 06:43 | 23:22 | 05:54 +00:49 | 25:01 -01:39 |
| Running 4 | 06:26 | 30:05 | 06:10 +00:16 | 30:55 -00:50 |
| Burpees Broad Jump | 07:37 | 36:31 | 06:40 +00:57 | 37:05 -00:34 |
| Running 5 | 06:34 | 44:08 | 06:25 +00:09 | 43:45 +00:23 |
| Rowing | 05:06 | 50:42 | 05:09 -00:03 | 50:10 +00:32 |
| Running 6 | 06:28 | 55:48 | 06:14 +00:14 | 55:19 +00:29 |
| Farmers Carry | 03:25 | 01:02:16 | 02:33 +00:52 | 01:01:33 +00:43 |
| Running 7 | 06:20 | 01:05:41 | 06:14 +00:06 | 01:04:06 +01:35 |
| Sandbag Lunges | 06:38 | 01:12:01 | 06:18 +00:20 | 01:10:20 +01:41 |
| Running 8 | 07:48 | 01:18:39 | 07:17 +00:31 | 01:16:38 +02:01 |
| Wall Balls | 06:27 | 01:26:27 | 08:13 -01:46 | 01:23:55 +02:32 |
| Roxzone | 08:06 | 01:40:51 | 08:43 -00:37 | 01:40:51 |
Rob's total running time was 00:50:09, which was 03:39 slower than the average for his finish time. This suggests that he may need to improve his overall fitness and transition time to decrease the time spent in the roxzone. Additionally, his best running lap was 00:05:12, which was 00:19 slower than average.
To improve these segments, Rob should focus on the following strategies:
1. Run Total: Rob should work on improving his overall running fitness. Incorporate interval training, hill sprints, and tempo runs into his training routine. Implementing strength training exercises specific to running, such as lunges and squats, can also help improve running performance.
2. Burpees Broad Jump: Rob should practice burpees with a focus on efficiency and speed. Incorporate high-intensity interval training (HIIT) workouts that include burpees to improve both cardiovascular endurance and strength.
3. Farmers Carry: Rob should focus on improving his grip strength and overall upper body strength. Include exercises such as farmer's walks, deadlifts, and pull-ups in his training routine. Additionally, practicing farmers carries with progressively heavier weights can help improve performance in this segment.
4. Sled Pull: Rob should focus on improving his overall strength and power. Include exercises such as sled pushes, deadlifts, and squats in his training routine to build lower body strength. Additionally, practicing sled pulls with progressively heavier weights and focusing on proper technique can help improve performance in this segment.
5. Running 8: Rob should work on improving his running endurance and speed. Incorporate longer distance runs, interval training, and hill sprints into his training routine. Implementing exercises that target the muscles used in running, such as lunges and plyometric drills, can also help improve running performance.
6. Sandbag Lunges: Rob should focus on improving his lower body strength and stability. Include exercises such as lunges, squats, and step-ups in his training routine. Additionally, practicing sandbag lunges with progressively heavier weights and focusing on maintaining proper form can help improve performance in this segment.
7. Best Lap, Running 1, Running 4, Running 6: Rob should focus on improving his overall running endurance and speed. Incorporate longer distance runs, interval training, and hill sprints into his training routine. Implementing exercises that target the muscles used in running, such as lunges and plyometric drills, can also help improve running performance.
By implementing these strategies and focusing on improving the identified segments, Rob can enhance his performance in future Hyrox races. It is recommended that he consult with a fitness coach or trainer to tailor these strategies and exercises to his specific needs and goals.
| Similar Athletes | |||
|---|---|---|---|
| Van Veldhuizen Dennis | 2023 Amsterdam | 01:40:44 | |
| Luschi Giovanni | 2023 London | 01:40:27 | |
| Hill Galen | 2024 Manchester | 01:41:20 | |
| Muslimovic Adis | 2024 Stuttgart | 01:40:59 | |
| York Brian | 2022 Birmingham | 01:41:00 | |
| Thompson David | 2022 Chicago | 01:41:09 | |
| Rößeler Marc Andre | 2024 Frankfurt | 01:41:12 | |
| Brown Rupert | 2023 London | 01:40:35 | |
| Russell Mark | 2022 Birmingham | 01:40:31 | |
| White Jamie | 2023 Milan | 01:40:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:31:29 | |
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