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 05:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:56 (From 42:37 to 38:41) | 75.4% |
| Rowing | 00:31 (From 05:05 to 04:34) | 9.9% |
| Sled Push | 00:26 (From 02:50 to 02:24) | 8.3% |
| Sled Pull | 00:14 (From 04:22 to 04:08) | 4.5% |
| Ski Erg | 00:06 (From 04:20 to 04:14) | 1.9% |
| BBJ | 00:00 (From 03:40 to 03:40) | 0.0% |
| Farmers Carry | 00:00 (From 01:50 to 01:50) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:43 to 03:43) | 0.0% |
| Wall Balls | 00:00 (From 04:31 to 04:31) | 0.0% |
| Wood Jake | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:41 | 00:00 | 04:21 -00:40 | 00:00 +00:00 |
| Ski Erg | 04:20 | 03:41 | 04:20 +00:00 | 04:21 -00:40 |
| Running 2 | 05:04 | 08:01 | 04:41 +00:23 | 08:41 -00:40 |
| Sled Push | 02:50 | 13:05 | 02:42 +00:08 | 13:22 -00:17 |
| Running 3 | 05:25 | 15:55 | 05:05 +00:20 | 16:04 -00:09 |
| Sled Pull | 04:22 | 21:20 | 04:31 -00:09 | 21:09 +00:11 |
| Running 4 | 05:31 | 25:42 | 05:04 +00:27 | 25:40 +00:02 |
| Burpees Broad Jump | 03:40 | 31:13 | 04:47 -01:07 | 30:44 +00:29 |
| Running 5 | 05:35 | 34:53 | 05:12 +00:23 | 35:31 -00:38 |
| Rowing | 05:05 | 40:28 | 04:40 +00:25 | 40:43 -00:15 |
| Running 6 | 05:50 | 45:33 | 05:04 +00:46 | 45:23 +00:10 |
| Farmers Carry | 01:50 | 51:23 | 02:01 -00:11 | 50:27 +00:56 |
| Running 7 | 05:34 | 53:13 | 05:03 +00:31 | 52:28 +00:45 |
| Sandbag Lunges | 03:43 | 58:47 | 04:38 -00:55 | 57:31 +01:16 |
| Running 8 | 06:00 | 01:02:30 | 05:33 +00:27 | 01:02:09 +00:21 |
| Wall Balls | 04:31 | 01:08:30 | 05:52 -01:21 | 01:07:42 +00:48 |
| Roxzone | 06:46 | 01:19:38 | 06:04 +00:42 | 01:19:38 |
Jake's total running time of 00:42:37 was 03:57 slower than the average. This indicates that he may need to focus more on improving his running speed and endurance. However, his best running lap of 00:03:41 was 00:32 faster than average, showing that he has the potential to excel in this area.
To improve the Run Total segment, Jake should work on improving his overall fitness and transition time. Incorporating interval training, such as sprints and tempo runs, can help him build speed and endurance. Additionally, practicing efficient transitions between exercises can help minimize time lost.
For the Running 6 segment, Jake should focus on increasing his running speed and endurance. Incorporating long-distance runs into his training routine can help improve his overall running performance. Interval training, such as hill sprints, can also help enhance his speed and stamina.
To improve the Roxzone segment, Jake should continue to improve his overall fitness and transition time. Incorporating exercises that mimic the movements and intensity of the race, such as circuit training or HIIT workouts, can help improve his overall fitness and reduce time spent in the Roxzone.
For the Running 7 segment, Jake should work on increasing his running speed and endurance. Incorporating interval training, such as fartlek runs or tempo runs, can help improve his speed and stamina. Additionally, practicing proper running form and technique can help optimize his performance in this segment.
To improve the Rowing segment, Jake should focus on improving his rowing technique and endurance. Incorporating rowing intervals into his training routine can help improve his rowing speed and stamina. Additionally, practicing proper rowing form, such as maintaining a strong core and efficient stroke technique, can help optimize his performance in this segment.
For the Running 4, Running 2, Running 5, Running 3, and Running 8 segments, Jake should continue to focus on increasing his running speed and endurance. Incorporating a combination of long-distance runs, interval training, and hill sprints into his training routine can help improve his overall running performance.
Additionally, Jake should prioritize efficient transitions between exercises to minimize time lost. Practicing transitions during training sessions can help improve his overall race performance.
Overall, Jake should continue to focus on improving his running speed and endurance, while also working on his overall fitness and transition time. Incorporating a variety of training strategies, such as interval training, long-distance runs, and circuit training, can help him achieve his goals and improve his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Knight Jason | 2024 Cape Town | 01:19:21 | |
| Keuthen Oliver | 2022 Hamburg | 01:19:30 | |
| Kurczok Rene | 2023 Frankfurt | 01:19:22 | |
| Bonnet Baptiste | 2023 Paris | 01:19:38 | |
| Smith Paul | 2023 London | 01:19:20 | |
| Cooper Kris | 2024 Sports Direct HYROX London | 01:19:22 | |
| Farcet Jean | 2022 Wien | 01:19:15 | |
| Johnston Kevin | 2024 Glasgow | 01:19:39 | |
| Wagner Danny | 2022 Hamburg | 01:19:36 | |
| Coleman Glen | 2023 Melbourne | 01:19:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Birmingham Wood Jake | 01:22:09 | |
| 2023 Manchester Wood Jake | 01:19:35 | |
| 2022 Birmingham Wood Jake | 01:20:41 | |
| 2024 Birmingham Wood Jake | 01:22:20 | |
| 2024 Dublin Wood Jake, Wood Amy | 01:09:13 | |
| 2024 Birmingham Henry Joshua, Wood Jake | 01:02:42 | |
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Wood Jake
