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 497 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 50:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 50:37 (From 01:44:12 to 53:35) | 100.0% |
| Ski Erg | 00:00 (From 04:34 to 04:34) | 0.0% |
| Sled Push | 00:00 (From 02:14 to 02:14) | 0.0% |
| Sled Pull | 00:00 (From 05:17 to 05:17) | 0.0% |
| BBJ | 00:00 (From 04:35 to 04:35) | 0.0% |
| Rowing | 00:00 (From 05:14 to 05:14) | 0.0% |
| Farmers Carry | 00:00 (From 02:51 to 02:51) | 0.0% |
| Sandbag Lunges | 00:00 (From 07:00 to 07:00) | 0.0% |
| Wall Balls | 00:00 (From 05:49 to 05:49) | 0.0% |
| Bourdim Rafik | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:17 | 00:00 | 05:37 -00:20 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:17 | 04:53 -00:19 | 05:37 -00:20 |
| Running 2 | 08:01 | 09:51 | 06:12 +01:49 | 10:30 -00:39 |
| Sled Push | 02:14 | 17:52 | 04:00 -01:46 | 16:42 +01:10 |
| Running 3 | 08:44 | 20:06 | 06:56 +01:48 | 20:42 -00:36 |
| Sled Pull | 05:17 | 28:50 | 06:58 -01:41 | 27:38 +01:12 |
| Running 4 | 09:25 | 34:07 | 06:55 +02:30 | 34:36 -00:29 |
| Burpees Broad Jump | 04:35 | 43:32 | 08:06 -03:31 | 41:31 +02:01 |
| Running 5 | 09:42 | 48:07 | 07:18 +02:24 | 49:37 -01:30 |
| Rowing | 05:14 | 57:49 | 05:27 -00:13 | 56:55 +00:54 |
| Running 6 | 09:23 | 01:03:03 | 07:03 +02:20 | 01:02:22 +00:41 |
| Farmers Carry | 02:51 | 01:12:26 | 02:51 +00:00 | 01:09:25 +03:01 |
| Running 7 | 08:58 | 01:15:17 | 07:01 +01:57 | 01:12:16 +03:01 |
| Sandbag Lunges | 07:00 | 01:24:15 | 07:33 -00:33 | 01:19:17 +04:58 |
| Running 8 | 09:46 | 01:31:15 | 08:52 +00:54 | 01:26:50 +04:25 |
| Wall Balls | 05:49 | 01:41:01 | 09:45 -03:56 | 01:35:42 +05:19 |
| Roxzone | 09:30 | 01:56:10 | 10:43 -01:13 | 01:56:10 |
Based on the splits analysis, Rafik performed exceptionally well in the Ski Erg and the Sled Push segments, finishing 16 seconds and 2 minutes 22 seconds faster than the average, respectively. However, he struggled in several running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, where he was consistently slower than the average time.
Training Strategies:
- Interval Training: Incorporate interval training sessions into his training routine to improve his running speed and endurance. This can include high-intensity intervals followed by recovery periods.
- Tempo Runs: Include tempo runs in his training program to enhance his lactate threshold and overall running speed. These runs should be done at a pace slightly faster than his race pace.
- Hill Repeats: Incorporate hill repeats into his training sessions to improve his leg strength and running power. Find a steep hill and run up it at a challenging pace, then recover on the way down.
- Strength Training: Emphasize strength training exercises that target the lower body, such as squats, lunges, and deadlifts. This will help improve running economy and overall muscular endurance.
- Plyometric Exercises: Include plyometric exercises like box jumps, bounding, and skipping to enhance power and explosiveness in his running stride.
- Running Form Corrections: Work with a running coach to assess and correct any imbalances or inefficiencies in his running form. This can help improve his running economy and reduce the risk of injury.
- Endurance Training: Increase the volume of his endurance training to improve his overall stamina and ability to maintain a consistent pace throughout the race.
By implementing these training strategies and race strategies, Rafik can improve his overall performance in the HYROX race. It is important for him to focus on his running ability, endurance, and efficient transitions in order to achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Xinhua Jiang | 2023 Hong Kong | 01:56:09 | |
| Del Busto Alvaro | 2022 Maastricht | 01:56:08 | |
| Pan Wanxiang | 2023 Singapore | 01:56:31 | |
| Koek Sander | 2023 Rotterdam | 01:56:15 | |
| Burns Mike | 2024 Toronto | 01:55:51 | |
| Palm Sebastian | 2024 Copenhagen | 01:56:10 | |
| Fejzula Faton | 2024 Paris | 01:56:11 | |
| Lim Yon Chen | 2024 Hong Kong | 01:56:12 | |
| Lim Philemon | 2024 Singapore | 01:55:46 | |
| Piras Alessandro | 2023 London | 01:56:21 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Bourdim Rafik
