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 05:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:19 (From 43:17 to 40:58) | 40.9% |
| Sled Pull | 02:13 (From 06:44 to 04:31) | 39.1% |
| Sandbag Lunges | 00:35 (From 05:17 to 04:42) | 10.3% |
| Sled Push | 00:19 (From 02:57 to 02:38) | 5.6% |
| Farmers Carry | 00:14 (From 02:14 to 02:00) | 4.1% |
| Ski Erg | 00:00 (From 04:20 to 04:20) | 0.0% |
| BBJ | 00:00 (From 03:33 to 03:33) | 0.0% |
| Rowing | 00:00 (From 04:35 to 04:35) | 0.0% |
| Wall Balls | 00:00 (From 05:11 to 05:11) | 0.0% |
| Newall Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:34 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:20 | 03:50 | 04:25 -00:05 | 04:34 -00:44 |
| Running 2 | 05:05 | 08:10 | 04:53 +00:12 | 08:59 -00:49 |
| Sled Push | 02:57 | 13:15 | 02:52 +00:05 | 13:52 -00:37 |
| Running 3 | 05:27 | 16:12 | 05:18 +00:09 | 16:44 -00:32 |
| Sled Pull | 06:44 | 21:39 | 04:50 +01:54 | 22:02 -00:23 |
| Running 4 | 05:22 | 28:23 | 05:16 +00:06 | 26:52 +01:31 |
| Burpees Broad Jump | 03:33 | 33:45 | 05:10 -01:37 | 32:08 +01:37 |
| Running 5 | 05:47 | 37:18 | 05:26 +00:21 | 37:18 +00:00 |
| Rowing | 04:35 | 43:05 | 04:47 -00:12 | 42:44 +00:21 |
| Running 6 | 05:24 | 47:40 | 05:18 +00:06 | 47:31 +00:09 |
| Farmers Carry | 02:14 | 53:04 | 02:08 +00:06 | 52:49 +00:15 |
| Running 7 | 05:46 | 55:18 | 05:17 +00:29 | 54:57 +00:21 |
| Sandbag Lunges | 05:17 | 01:01:04 | 04:59 +00:18 | 01:00:14 +00:50 |
| Running 8 | 06:39 | 01:06:21 | 05:52 +00:47 | 01:05:13 +01:08 |
| Wall Balls | 05:11 | 01:13:00 | 06:18 -01:07 | 01:11:05 +01:55 |
| Roxzone | 05:59 | 01:24:01 | 06:38 -00:39 | 01:24:01 |
Sam performed exceptionally well in the Running 1 segment, completing it in 00:03:50, which was 00:34 faster than the average. He also excelled in the Burpees Broad Jump segment, finishing it in 00:03:33, which was 01:17 faster than the average. These splits highlight Sam's strength and speed in short bursts of intense activity.
To improve in the Run Total segment, Sam should focus on improving his overall fitness and his transition time. Increasing his cardiovascular endurance through long-distance running, interval training, and HIIT workouts will help him sustain a faster pace throughout the race. Additionally, practicing quick transitions between exercises will save valuable time.
The Sled Pull segment was a significant area of weakness for Sam, as he was 01:34 slower than the average. To improve in this segment, Sam should focus on strengthening his upper body and lower body muscles. Exercises such as deadlifts, squats, and pull-ups will help him improve his pulling power and overall strength. Incorporating specific sled pull training into his routine, with a focus on technique and explosive power, will also be beneficial.
The Running 8, Running 7, and Running 5 segments all showed slower times compared to the average. To enhance his running performance, Sam should incorporate more running-specific training into his routine. This can include interval training, hill sprints, tempo runs, and long-distance running. Working on his running form and technique, such as maintaining a consistent pace and efficient stride, will also contribute to improved running times.
In the Sandbag Lunges segment, Sam was 00:21 slower than the average. To improve in this area, he should focus on strengthening his leg muscles and improving his lunging technique. Exercises such as Bulgarian split squats, walking lunges, and plyometric lunges can help increase leg strength and power. Practicing proper form and maintaining balance during lunges will also be crucial for better performance.
In addition, Sam should strategize his transitions between exercises to minimize time spent in the roxzone. Practicing efficient and quick transitions in training will allow him to save valuable seconds during the race. Incorporating specific transition drills, such as practicing moving from one exercise to another with speed and precision, will be beneficial.
Overall, Sam should prioritize a well-rounded training program that includes both strength and endurance training. This will help him improve in the areas where he lost time and enhance his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sustaita Gabriel | 2023 Chicago - North American Open Championship | 01:23:33 | |
| Read Chris | 2024 Marseille | 01:23:54 | |
| Koekoek Ted | 2024 Amsterdam | 01:24:25 | |
| Prini Alessandro | 2024 Rimini | 01:23:42 | |
| Newman Pete | 2024 Manchester | 01:24:10 | |
| Kindermann Soeren | 2022 London | 01:24:07 | |
| Guerra Ruben Alegre | 2023 Dublin | 01:24:29 | |
| Speaks Jason | 2024 Washington - North American Championships | 01:24:05 | |
| Richardson Barry | 2024 Glasgow | 01:23:56 | |
| Radefeld Michael | 2023 Frankfurt | 01:24:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Newall Sam
