Dive into this athlete’s performance at 2023 Dublin 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 06:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:06 (From 47:34 to 41:28) | 91.5% |
| Sled Push | 00:19 (From 03:00 to 02:41) | 4.8% |
| Wall Balls | 00:15 (From 06:16 to 06:01) | 3.8% |
| Ski Erg | 00:00 (From 04:05 to 04:05) | 0.0% |
| Sled Pull | 00:00 (From 03:56 to 03:56) | 0.0% |
| BBJ | 00:00 (From 04:36 to 04:36) | 0.0% |
| Rowing | 00:00 (From 04:34 to 04:34) | 0.0% |
| Farmers Carry | 00:00 (From 01:37 to 01:37) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:06 to 04:06) | 0.0% |
| Manole Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:36 -01:21 | 00:00 +00:00 |
| Ski Erg | 04:05 | 03:15 | 04:27 -00:22 | 04:36 -01:21 |
| Running 2 | 05:54 | 07:20 | 04:56 +00:58 | 09:03 -01:43 |
| Sled Push | 03:00 | 13:14 | 02:54 +00:06 | 13:59 -00:45 |
| Running 3 | 06:19 | 16:14 | 05:22 +00:57 | 16:53 -00:39 |
| Sled Pull | 03:56 | 22:33 | 04:57 -01:01 | 22:15 +00:18 |
| Running 4 | 06:28 | 26:29 | 05:20 +01:08 | 27:12 -00:43 |
| Burpees Broad Jump | 04:36 | 32:57 | 05:18 -00:42 | 32:32 +00:25 |
| Running 5 | 06:35 | 37:33 | 05:31 +01:04 | 37:50 -00:17 |
| Rowing | 04:34 | 44:08 | 04:49 -00:15 | 43:21 +00:47 |
| Running 6 | 06:24 | 48:42 | 05:22 +01:02 | 48:10 +00:32 |
| Farmers Carry | 01:37 | 55:06 | 02:11 -00:34 | 53:32 +01:34 |
| Running 7 | 06:31 | 56:43 | 05:22 +01:09 | 55:43 +01:00 |
| Sandbag Lunges | 04:06 | 01:03:14 | 05:06 -01:00 | 01:01:05 +02:09 |
| Running 8 | 06:14 | 01:07:20 | 05:58 +00:16 | 01:06:11 +01:09 |
| Wall Balls | 06:16 | 01:13:34 | 06:30 -00:14 | 01:12:09 +01:25 |
| Roxzone | 05:53 | 01:25:32 | 06:53 -01:00 | 01:25:32 |
His overall time was 01:25:32, with a total running time of 00:47:34. While his total running time was 06:12 slower than the average, it's important to note that his best running lap was 00:03:15, which was 01:13 faster than the average. This indicates that Alex has the potential to excel in running segments.
To improve his performance in these segments, Alex should prioritize specific training strategies and techniques. Here are some suggestions:
1. Interval Training: Incorporate interval training into his running workouts to improve speed and endurance. This can include alternating between high-intensity sprints and recovery periods.
2. Hill Training: Include hill repeats in his training routine to build strength and improve running efficiency. This will also help him tackle incline sections during races more effectively.
3. Strength Training: Focus on lower body strength exercises such as squats, lunges, and deadlifts to improve power and stability during running segments. Incorporate plyometric exercises like box jumps and lateral bounds to enhance explosive strength.
4. Transition Practice: Work on improving transition times between segments to minimize time lost in the roxzone. This can be achieved through specific drills that simulate the transitions between exercises, such as practicing quick and smooth equipment changes.
By implementing these strategies and focusing on targeted training techniques, Alex Manole can improve his performance in the identified areas and continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Goodwin Scott | 2023 Manchester | 01:25:56 | |
| Rother Thomas | 2018 Hamburg | 01:25:27 | |
| James Antony | 2024 Birmingham | 01:25:29 | |
| Gonzalez Sergio | 2023 Barcelona | 01:25:39 | |
| Stathopoulos Alex | 2024 Köln | 01:25:52 | |
| Hammerle Stephen | 2024 Anaheim | 01:25:51 | |
| Turner Marcus | 2024 Hamburg | 01:25:47 | |
| Chapman Archie | 2023 Birmingham | 01:25:51 | |
| Davies Alun | 2023 Manchester | 01:25:39 | |
| Fonseca Andre | 2022 Amsterdam | 01:25:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Manole Alex | 01:22:06 | |
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Manole Alex
