Dive into this athlete’s performance at 2020 Chicago 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 821 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 09:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 03:35 (From 10:03 to 06:28) | 38.2% |
| Sled Push | 03:13 (From 07:00 to 03:47) | 34.3% |
| BBJ | 01:11 (From 08:33 to 07:22) | 12.6% |
| Rowing | 00:39 (From 05:58 to 05:19) | 6.9% |
| Ski Erg | 00:32 (From 05:22 to 04:50) | 5.7% |
| Farmers Carry | 00:13 (From 03:00 to 02:47) | 2.3% |
| Sandbag Lunges | 00:00 (From 03:59 to 03:59) | 0.0% |
| Wall Balls | 00:00 (From 06:14 to 06:14) | 0.0% |
| Run Total | 00:00 (From 49:18 to 49:18) | 0.0% |
| Houk Aj | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:41 | 00:00 | 05:26 -00:45 | 00:00 +00:00 |
| Ski Erg | 05:22 | 04:41 | 04:47 +00:35 | 05:26 -00:45 |
| Running 2 | 06:46 | 10:03 | 05:55 +00:51 | 10:13 -00:10 |
| Sled Push | 07:00 | 16:49 | 03:42 +03:18 | 16:08 +00:41 |
| Running 3 | 04:57 | 23:49 | 06:37 -01:40 | 19:50 +03:59 |
| Sled Pull | 10:03 | 28:46 | 06:29 +03:34 | 26:27 +02:19 |
| Running 4 | 06:53 | 38:49 | 06:37 +00:16 | 32:56 +05:53 |
| Burpees Broad Jump | 08:33 | 45:42 | 07:31 +01:02 | 39:33 +06:09 |
| Running 5 | 03:33 | 54:15 | 06:57 -03:24 | 47:04 +07:11 |
| Rowing | 05:58 | 57:48 | 05:20 +00:38 | 54:01 +03:47 |
| Running 6 | 07:13 | 01:03:46 | 06:42 +00:31 | 59:21 +04:25 |
| Farmers Carry | 03:00 | 01:10:59 | 02:46 +00:14 | 01:06:03 +04:56 |
| Running 7 | 07:16 | 01:13:59 | 06:44 +00:32 | 01:08:49 +05:10 |
| Sandbag Lunges | 03:59 | 01:21:15 | 07:01 -03:02 | 01:15:33 +05:42 |
| Running 8 | 08:03 | 01:25:14 | 08:12 -00:09 | 01:22:34 +02:40 |
| Wall Balls | 06:14 | 01:33:17 | 09:07 -02:53 | 01:30:46 +02:31 |
| Roxzone | 10:28 | 01:49:51 | 09:58 +00:30 | 01:49:51 |
Aj Houk's total running time of 00:49:18 was impressive, as it was 01:26 faster than the average time for his finish. This indicates that he has a strong running profile and excelled in the running segments of the race. His best running lap was 00:03:33, which was 03:19 faster than the average time.
To improve in the Sled Pull and Sled Push segments, Aj Houk should focus on improving his strength and power. Exercises such as deadlifts, squats, and sled pushes/pulls should be incorporated into his training routine. He should also work on improving his technique in these movements to maximize efficiency.
For the Burpees Broad Jump segment, Aj Houk can benefit from improving his explosiveness and agility. Plyometric exercises such as box jumps, lateral jumps, and burpees can help enhance his power and speed during this segment.
In the Running 2, Running 6, Running 7, and Roxzone segments, Aj Houk should focus on improving his overall endurance and speed. Interval training, tempo runs, and hill sprints can help him build both aerobic and anaerobic capacity.
In the Rowing and Ski Erg segments, Aj Houk should work on improving his technique to increase efficiency. Incorporating rowing and ski erg workouts into his training routine, focusing on proper form and technique, will help him become more proficient in these movements.
For the Running 4 and Farmers Carry segments, Aj Houk should continue to work on his overall strength and conditioning. Exercises such as lunges, step-ups, and farmer's carries can help improve his lower body strength and stability.
Aj Houk should also prioritize efficient transitions between segments. By minimizing the time spent in the Roxzone, he can gain an advantage over his competitors. Practicing quick transitions during training sessions will help him become more efficient and save valuable time during the race.
Additionally, Aj Houk should consider studying and analyzing the splits of top-performing athletes in his age group and overall. This will allow him to identify areas where he can further improve and learn from the strategies and techniques employed by the best athletes in the race.
Overall, Aj Houk's performance in the 2020 Chicago Hyrox race was commendable. By focusing on improving his strength, power, endurance, and technique in the identified segments, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ruijter Herman | 2024 Amsterdam | 01:49:53 | |
| Melancon Robert | 2024 Dallas | 01:49:55 | |
| Karpiski Tomasz | 2024 Katowice | 01:49:40 | |
| Celis Jonathan | 2022 Los Angeles | 01:49:41 | |
| Gottschalk David | 2023 Hannover | 01:50:07 | |
| Fu Darren | 2024 Hong Kong | 01:49:37 | |
| Bohmer Marcel | 2023 Amsterdam | 01:49:27 | |
| Blettgen Alexander | 2022 Essen | 01:49:46 | |
| Dealberto Marco | 2024 Milan | 01:49:30 | |
| Biebrich Rudolf | 2019 Karlsruhe | 01:50:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Houk Aj
