Dive into this athlete’s performance at 2023 Birmingham 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 05:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:25 (From 06:31 to 04:06) | 40.4% |
| Sled Push | 01:51 (From 04:14 to 02:23) | 30.9% |
| Wall Balls | 00:50 (From 06:07 to 05:17) | 13.9% |
| Farmers Carry | 00:27 (From 02:17 to 01:50) | 7.5% |
| Rowing | 00:19 (From 04:52 to 04:33) | 5.3% |
| Sandbag Lunges | 00:05 (From 04:21 to 04:16) | 1.4% |
| Ski Erg | 00:02 (From 04:16 to 04:14) | 0.6% |
| BBJ | 00:00 (From 03:39 to 03:39) | 0.0% |
| Run Total | 00:00 (From 37:07 to 37:07) | 0.0% |
| Mawunga Jake | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:03 | 00:00 | 04:21 -01:18 | 00:00 +00:00 |
| Ski Erg | 04:16 | 03:03 | 04:20 -00:04 | 04:21 -01:18 |
| Running 2 | 04:19 | 07:19 | 04:38 -00:19 | 08:41 -01:22 |
| Sled Push | 04:14 | 11:38 | 02:41 +01:33 | 13:19 -01:41 |
| Running 3 | 04:41 | 15:52 | 05:01 -00:20 | 16:00 -00:08 |
| Sled Pull | 06:31 | 20:33 | 04:28 +02:03 | 21:01 -00:28 |
| Running 4 | 04:52 | 27:04 | 05:00 -00:08 | 25:29 +01:35 |
| Burpees Broad Jump | 03:39 | 31:56 | 04:42 -01:03 | 30:29 +01:27 |
| Running 5 | 04:52 | 35:35 | 05:09 -00:17 | 35:11 +00:24 |
| Rowing | 04:52 | 40:27 | 04:40 +00:12 | 40:20 +00:07 |
| Running 6 | 04:58 | 45:19 | 05:02 -00:04 | 45:00 +00:19 |
| Farmers Carry | 02:17 | 50:17 | 02:01 +00:16 | 50:02 +00:15 |
| Running 7 | 04:55 | 52:34 | 05:01 -00:06 | 52:03 +00:31 |
| Sandbag Lunges | 04:21 | 57:29 | 04:36 -00:15 | 57:04 +00:25 |
| Running 8 | 05:30 | 01:01:50 | 05:28 +00:02 | 01:01:40 +00:10 |
| Wall Balls | 06:07 | 01:07:20 | 05:46 +00:21 | 01:07:08 +00:12 |
| Roxzone | 05:32 | 01:18:51 | 05:57 -00:25 | 01:18:51 |
Jake's best running lap was 00:03:03, which was 01:09 faster than the average. This indicates that he has good running speed and should continue to focus on developing his running abilities.
- Transition Time: Jake's Roxzone time of 00:05:32 was 00:12 faster than the average. This indicates that he efficiently transitioned between exercises and rested appropriately. To further improve his transition time, he should continue to work on his overall fitness and improve his cardiorespiratory endurance.
- Hybrid Training: Based on Jake's overall running time being 01:19 faster than the average, it suggests that he has more of a runner profile. To enhance his performance, he should continue to focus on strength training exercises that target his lower body, core, and grip strength. Incorporating interval training and hill sprints into his running routine will also help improve his overall speed and endurance.
In conclusion, Jake Mawunga had a strong performance in the HYROX race in Birmingham. To further enhance his performance, he should focus on improving in the identified segments, including sled pull, sled push, rowing, wall balls, and farmers carry. By incorporating specific exercises, drills, and training routines tailored to these areas, Jake can continue to improve his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Panzini Marco | 2023 Barcelona | 01:18:52 | |
| Mcinerney Craig | 2024 Dublin | 01:19:07 | |
| Conaty Michael | 2024 Stockholm | 01:19:00 | |
| Blair Nick | 2024 Dubai | 01:19:10 | |
| Nygren Joe | 2024 Chicago Navy Pier | 01:18:31 | |
| Shortall Brian | 2024 Manchester | 01:18:34 | |
| Sheshi Arian | 2024 Milan | 01:19:06 | |
| Filipe Barbosa Lima Andre | 2023 Barcelona | 01:19:04 | |
| Evans Ross | 2023 Birmingham | 01:18:48 | |
| Lentini Federico | 2022 Leipzig | 01:19:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Mawunga Jake | 01:15:39 | |
| 2022 Las Vegas Mawunga Jake | 01:36:04 | |
| 2022 Manchester Mawunga Jake | 01:14:39 | |
| 2021 Birmingham Mawunga Jake | 01:26:22 | |
| 2023 Barcelona Mawunga Jake | 01:14:14 | |
| 2023 Manchester Mawunga Jake | 01:12:36 | |
| 2022 Frankfurt Mawunga Jake | 01:10:37 | |
| 2022 London Mawunga Jake | 01:13:25 | |
| 2024 Manchester Mawunga Jake | 01:16:22 | |
| 2024 Birmingham Mawunga Jake | 01:14:04 | |
| 2024 London Mawunga Jake | 01:24:12 | |
| 2024 Sports Direct HYROX London Mawunga Jake, Gowen Kerry | 01:09:00 | |
| 2024 Glasgow Mawunga Jake, Ross Chloe | 01:13:45 | |
| 2023 London Mawunga Jake, Cooper Ian | 01:04:07 | |
| 2024 Dublin Mawunga Jake, Moore Simon | 01:04:10 | |
| 2023 London Mawunga Jake, Jones Rosy | 01:11:28 | |
| 2022 Birmingham Mawunga Jake, Hewlett Samijo | 01:08:10 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Mawunga Jake
