Dubose Rory Hyrox Result

Dive into this athlete’s performance at 2023 Houston 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 68 similar athletes.

Performance Highlights

USA Flag Dubose Rory Men 45-49 #115015 02:25:20 18th in AG | Top 94.7% 193rd | Top 97.0%
+03:49
01:14:03
Run Total
+00:23
09:15
Avg. Lap
-01:38
04:59
Best Lap
+03:12
01:04:31
Workout Total
+00:24
08:03
Avg. Workout
-06:10
06:51
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

Based on 68 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 68 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 68 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 24:54. Check the detail of the improvement plan below.

14:25 Potential Improvement 57.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 14:25 (From 01:14:03 to 59:38) 57.9%
Sled Pull 03:51 (From 11:43 to 07:52) 15.5%
Wall Balls 02:38 (From 13:55 to 11:17) 10.6%
Sled Push 02:20 (From 07:00 to 04:40) 9.4%
Sandbag Lunges 01:11 (From 09:37 to 08:26) 4.8%
Ski Erg 00:23 (From 05:30 to 05:07) 1.5%
Rowing 00:06 (From 05:49 to 05:43) 0.4%
BBJ 00:00 (From 08:19 to 08:19) 0.0%
Farmers Carry 00:00 (From 02:38 to 02:38) 0.0%

Splits Time

Dubose Rory Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 06:17 -01:18 00:00 +00:00
Ski Erg 05:30 04:59 05:10 +00:20 06:17 -01:18
Running 2 06:50 10:29 07:37 -00:47 11:27 -00:58
Sled Push 07:00 17:19 04:49 +02:11 19:04 -01:45
Running 3 09:17 24:19 08:36 +00:41 23:53 +00:26
Sled Pull 11:43 33:36 08:18 +03:25 32:29 +01:07
Running 4 10:07 45:19 08:47 +01:20 40:47 +04:32
Burpees Broad Jump 08:19 55:26 10:25 -02:06 49:34 +05:52
Running 5 09:59 01:03:45 09:26 +00:33 59:59 +03:46
Rowing 05:49 01:13:44 05:54 -00:05 01:09:25 +04:19
Running 6 09:50 01:19:33 09:02 +00:48 01:15:19 +04:14
Farmers Carry 02:38 01:29:23 03:21 -00:43 01:24:21 +05:02
Running 7 10:07 01:32:01 08:59 +01:08 01:27:42 +04:19
Sandbag Lunges 09:37 01:42:08 10:11 -00:34 01:36:41 +05:27
Running 8 12:58 01:51:45 12:16 +00:42 01:46:52 +04:53
Wall Balls 13:55 02:04:43 13:11 +00:44 01:59:08 +05:35
Roxzone 06:51 02:25:20 13:01 -06:10 02:25:20
Based on 68 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rory Dubose had a solid performance in the 2023 Houston Hyrox race, finishing with an overall rank of 193 out of 328 athletes, which places him in the top 58% of competitors. In his age group (45-49), he ranked 18th out of 32 athletes, placing him in the top 56%. His overall time was 02:25:20, with a total running time of 01:14:03, which was 08:14 slower than the average for his finish time.

Rory's best running lap was 00:04:59, which was 01:15 faster than the average time. This indicates that he has the potential to excel in running segments. However, it is important to note that his overall running time was slower than average, suggesting that he may need to focus more on improving his running endurance and speed.

Segments to Improve



1. Run Total:
Rory lost significant time in the running segments throughout the race. To improve this area, he should focus on increasing his overall fitness and endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine will help improve his running performance. Additionally, working on proper running form and technique will also contribute to faster running times.

2. Sled Pull:
Rory lost 02:35 more than the average time in this segment. To improve his sled pull performance, he should focus on building strength in his upper body and core. Exercises such as deadlifts, pull-ups, and planks can help improve his pulling power and endurance. Additionally, practicing proper sled pull technique, focusing on using his legs and maintaining a consistent pace, will also contribute to faster times.

3. Running 4:
Rory lost 01:28 more than the average time in this running segment. To improve his performance in this segment, he should incorporate interval training and hill repeats into his training routine. These exercises will help improve his speed and endurance on varied terrain. Additionally, practicing proper running form, such as maintaining a relaxed upper body and efficient stride, will also contribute to faster running times.

4. Running 7:
Rory lost 01:18 more than the average time in this running segment. Similar to the previous running segments, he should focus on interval training and hill repeats to improve his performance here. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, will help improve his overall running performance.

5. Sled Push:
Rory lost 01:10 more than the average time in this segment. To improve his sled push performance, he should focus on building lower body strength and power. Exercises such as squats, lunges, and leg presses will help improve his pushing ability. Additionally, working on explosive power through exercises like box jumps and sled pushes will also contribute to faster times.

Strategies

During the race, Rory should focus on pacing himself properly to ensure consistent performance throughout. It is important for him to find a balance between pushing his limits and maintaining a sustainable pace. By starting the race at a controlled pace and gradually increasing his effort as the race progresses, he will be able to maintain a strong performance without burning out.

Additionally, Rory should pay attention to his transitions in the roxzone. As he had a faster time in the roxzone compared to the average, he should aim to minimize the time spent resting and focus on efficient transitions between exercises. Practicing quick and smooth transitions during his training will help him save valuable time during the race.

Incorporating race-specific training sessions into his routine, where he simulates the race conditions and practices his transitions between exercises, will also help improve his overall performance in future races.

Overall, Rory has shown potential in the running segments, but there is room for improvement in terms of endurance and speed. By focusing on specific training strategies and techniques, he can enhance his performance in the identified areas of improvement and continue to excel in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Ramos Aisa Manuel 2022 Madrid 02:24:57
Waschkewitz Norman 2024 Frankfurt 02:25:47
Richert Pawel 2024 Gdansk 02:25:13
Sollom Sean 2024 Birmingham 02:25:39
Balsamo Joseph 2024 Katowice 02:25:16
Dimitrov Ognyan 2024 Katowice 02:24:58
Adema Naran 2023 Amsterdam 02:25:01
Stockford Simon 2024 Glasgow 02:25:04
Andrews David 2021 Dallas 02:25:37
Nibloe Scott 2023 Melbourne 02:25:10

Measure Your Performance Against Top Athletes

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