Dive into this athlete’s performance at 2022 New York 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 479 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 22:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 21:15 (From 01:14:50 to 53:35) | 94.2% |
| Rowing | 00:57 (From 06:22 to 05:25) | 4.2% |
| Ski Erg | 00:15 (From 05:10 to 04:55) | 1.1% |
| Sled Pull | 00:06 (From 06:55 to 06:49) | 0.4% |
| Sled Push | 00:00 (From 03:53 to 03:53) | 0.0% |
| BBJ | 00:00 (From 07:06 to 07:06) | 0.0% |
| Farmers Carry | 00:00 (From 02:20 to 02:20) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:13 to 05:13) | 0.0% |
| Wall Balls | 00:00 (From 07:23 to 07:23) | 0.0% |
| Thomas Dwayne | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:12 | 00:00 | 05:33 +00:39 | 00:00 +00:00 |
| Ski Erg | 05:10 | 06:12 | 04:53 +00:17 | 05:33 +00:39 |
| Running 2 | 07:03 | 11:22 | 06:21 +00:42 | 10:26 +00:56 |
| Sled Push | 03:53 | 18:25 | 03:54 -00:01 | 16:47 +01:38 |
| Running 3 | 07:51 | 22:18 | 07:04 +00:47 | 20:41 +01:37 |
| Sled Pull | 06:55 | 30:09 | 06:51 +00:04 | 27:45 +02:24 |
| Running 4 | 08:53 | 37:04 | 07:07 +01:46 | 34:36 +02:28 |
| Burpees Broad Jump | 07:06 | 45:57 | 08:06 -01:00 | 41:43 +04:14 |
| Running 5 | 09:41 | 53:03 | 07:25 +02:16 | 49:49 +03:14 |
| Rowing | 06:22 | 01:02:44 | 05:28 +00:54 | 57:14 +05:30 |
| Running 6 | 08:23 | 01:09:06 | 07:07 +01:16 | 01:02:42 +06:24 |
| Farmers Carry | 02:20 | 01:17:29 | 02:54 -00:34 | 01:09:49 +07:40 |
| Running 7 | 08:13 | 01:19:49 | 07:10 +01:03 | 01:12:43 +07:06 |
| Sandbag Lunges | 05:13 | 01:28:02 | 07:33 -02:20 | 01:19:53 +08:09 |
| Running 8 | 12:38 | 01:33:15 | 09:02 +03:36 | 01:27:26 +05:49 |
| Wall Balls | 07:23 | 01:45:53 | 09:52 -02:29 | 01:36:28 +09:25 |
| Roxzone | 03:54 | 01:57:01 | 10:41 -06:47 | 01:57:01 |
Based on the splits analysis, it is evident that Dwayne's strength lies in the Sled Push and Sled Pull segments, where he performed faster than average. However, he struggled in the Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 segments, consistently performing slower than average.
- Interval Training: Incorporating interval training sessions into Dwayne's training routine can help improve his running speed and endurance. He can perform high-intensity intervals with short recovery periods to simulate the demands of the race.
- Hill Sprints: Adding hill sprints to his training routine can help Dwayne build leg strength and improve his running power. Sprinting uphill challenges the muscles in a different way and can enhance his overall running performance.
- Tempo Runs: Including tempo runs, which are sustained efforts at a comfortably hard pace, can help Dwayne improve his aerobic capacity and running efficiency. By maintaining a challenging pace for a significant distance, he can build his endurance and improve his overall running performance.
- Running Technique: Working with a running coach or analyzing his running form can help Dwayne identify any inefficiencies or areas for improvement. Focusing on proper running mechanics, including stride length, foot strike, and posture, can contribute to faster and more efficient running.
- Transitions: Dwayne should focus on improving his transition time in the roxzone. This can be achieved by enhancing his overall fitness and practicing quick transitions between exercises. Incorporating circuit training into his routine can help simulate the demands of transitioning between different movements efficiently.
- Mental Preparation: Developing mental strategies, such as positive self-talk and visualization, can help Dwayne stay focused and motivated during the race. Setting specific goals for each segment and breaking the race down into smaller, manageable parts can also contribute to a more successful performance.
In conclusion, Dwayne Thomas demonstrated strengths in the Sled Push and Sled Pull segments but struggled with his running performance in various segments. By incorporating specific training strategies and techniques, such as interval training, hill sprints, tempo runs, and focusing on running form, Dwayne can improve his overall running performance. Additionally, attention to pacing, smooth transitions, and mental preparation can contribute to a more successful race experience.
| Similar Athletes | |||
|---|---|---|---|
| Raczaktokarczyk Lukasz | 2023 Warschau | 01:57:12 | |
| Thieme Jürgen | 2019 Nürnberg | 01:57:01 | |
| Naumovski Orce | 2023 Anaheim | 01:56:53 | |
| Beckham James M | 2022 Hong Kong | 01:56:50 | |
| Gurza Rodrigo | 2024 Ciudad de Mexico | 01:57:04 | |
| Merza Vander | 2022 Hong Kong | 01:57:18 | |
| Drzimalla Michael | 2022 Berlin | 01:56:47 | |
| Fox Ron | 2022 London | 01:56:38 | |
| Rodgers Chris | 2022 Birmingham | 01:57:09 | |
| Murphy Anthony | 2024 Malaga | 01:57:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas Thomas Dwayne | 01:47:01 | |
| 2024 Fort Lauderdale Thomas Dwayne | 01:52:06 | |
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Thomas Dwayne
