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 Watson Craig'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 Watson Craig 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 Watson Craig’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 Watson Craig'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 05:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:13 | 48:28 to 45:15 | 58.5% |
| Sled Push | 01:31 | 04:36 to 03:05 | 27.6% |
| Rowing | 00:23 | 05:20 to 04:57 | 7.0% |
| Sandbag Lunges | 00:18 | 05:48 to 05:30 | 5.5% |
| Ski Erg | 00:05 | 04:38 to 04:33 | 1.5% |
| Sled Pull | 00:00 | 04:45 to 04:45 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:14 to 05:14 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Wall Balls | 00:00 | 06:00 to 06:00 | 0.0% |
| Watson Craig | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 04:52 -00:05 | 00:00 +00:00 |
| Ski Erg | 04:38 | 04:47 | 04:33 +00:05 | 04:52 -00:05 |
| Running 2 | 05:03 | 09:25 | 05:20 -00:17 | 09:25 +00:00 |
| Sled Push | 04:36 | 14:28 | 03:11 +01:25 | 14:45 -00:17 |
| Running 3 | 05:19 | 19:04 | 05:50 -00:31 | 17:56 +01:08 |
| Sled Pull | 04:45 | 24:23 | 05:29 -00:44 | 23:46 +00:37 |
| Running 4 | 05:29 | 29:08 | 05:49 -00:20 | 29:15 -00:07 |
| Burpees Broad Jump | 05:14 | 34:37 | 06:07 -00:53 | 35:04 -00:27 |
| Running 5 | 06:39 | 39:51 | 06:02 +00:37 | 41:11 -01:20 |
| Rowing | 05:20 | 46:30 | 04:59 +00:21 | 47:13 -00:43 |
| Running 6 | 08:10 | 51:50 | 05:51 +02:19 | 52:12 -00:22 |
| Farmers Carry | 01:48 | 01:00:00 | 02:22 -00:34 | 58:03 +01:57 |
| Running 7 | 06:16 | 01:01:48 | 05:50 +00:26 | 01:00:25 +01:23 |
| Sandbag Lunges | 05:48 | 01:08:04 | 05:41 +00:07 | 01:06:15 +01:49 |
| Running 8 | 06:49 | 01:13:52 | 06:38 +00:11 | 01:11:56 +01:56 |
| Wall Balls | 06:00 | 01:20:41 | 07:26 -01:26 | 01:18:34 +02:07 |
| Roxzone | 07:20 | 01:33:54 | 07:54 -00:34 | 01:33:54 |
Craig's overall time for the race was 01:33:54, with a total running time of 00:48:28. His total running time was 04:04 slower than the average for his finish time. This suggests that Craig may need to focus on improving his overall fitness and transition time to reduce the time spent in the roxzone.
To improve the Run Total segment, Craig should work on improving his overall fitness and running endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running speed and endurance. Additionally, focusing on proper running form and technique can also contribute to better performance in this segment.
For the Running 6 segment, Craig should focus on improving his running endurance and speed. Incorporating longer distance runs, interval training, and plyometric exercises such as box jumps and jump squats can help improve his running performance in this segment. Additionally, strengthening his lower body through exercises like squats, lunges, and deadlifts can also contribute to better running performance.
To improve the Sled Push segment, Craig should focus on improving his overall strength and power. Incorporating exercises such as sled pushes, weighted lunges, and squats into his training routine can help build the necessary strength for this segment. Additionally, working on explosive power through exercises like box jumps and medicine ball throws can also contribute to better performance in the Sled Push.
For the Running 5 and Running 7 segments, Craig should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance in these segments. Additionally, focusing on proper running form and technique can also contribute to better performance.
To improve the Rowing segment, Craig should focus on improving his rowing technique and overall cardiovascular fitness. Incorporating rowing intervals and steady-state rowing into his training routine can help improve his rowing performance. Additionally, focusing on proper rowing form and technique, such as maintaining a strong core and utilizing the legs and back effectively, can also contribute to better performance in this segment.
Craig should also consider implementing a strategy of breaking down the race into smaller segments and setting specific goals for each segment. This can help him stay motivated and focused throughout the race.
Furthermore, it would be beneficial for Craig to practice race-specific scenarios during his training. This can include practicing transitions between exercises, simulating the race environment, and working on mental toughness and resilience.
Overall, with focused training on improving his overall fitness, running endurance, and strength, Craig can make significant improvements in his HYROX race performance. By implementing the suggested training strategies and techniques, he can address the areas of improvement highlighted in the splits analysis and enhance his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gruley Mickael | 2023 Paris | 01:34:01 | |
| Cusack Billy | 2024 Melbourne | 01:33:31 | |
| Brown Peter | 2024 Birmingham | 01:33:37 | |
| Suderburg Philipp | 2019 Hamburg | 01:33:24 | |
| Santos Ricardo | 2024 Mexico City | 01:33:51 | |
| Ansorge Jose | 2024 Bilbao | 01:33:39 | |
| Jerling Mark | 2022 London | 01:34:06 | |
| Kumar Gulshan | 2023 Dallas | 01:34:23 | |
| Nerka Krystian | 2023 Warschau | 01:33:51 | |
| Hamilton Marc | 2024 Birmingham | 01:33:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam | 01:45:27 | |
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