Dive into this athlete’s performance at 2024 Melbourne 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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:02 (From 48:07 to 44:05) | 94.5% |
| BBJ | 00:14 (From 05:49 to 05:35) | 5.5% |
| Ski Erg | 00:00 (From 04:26 to 04:26) | 0.0% |
| Sled Push | 00:00 (From 02:19 to 02:19) | 0.0% |
| Sled Pull | 00:00 (From 04:25 to 04:25) | 0.0% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Farmers Carry | 00:00 (From 01:41 to 01:41) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:56 to 04:56) | 0.0% |
| Wall Balls | 00:00 (From 05:38 to 05:38) | 0.0% |
| Oswald Bartholomew | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:57 | 00:00 | 04:48 +01:09 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:57 | 04:32 -00:06 | 04:48 +01:09 |
| Running 2 | 05:33 | 10:23 | 05:13 +00:20 | 09:20 +01:03 |
| Sled Push | 02:19 | 15:56 | 03:05 -00:46 | 14:33 +01:23 |
| Running 3 | 05:40 | 18:15 | 05:42 -00:02 | 17:38 +00:37 |
| Sled Pull | 04:25 | 23:55 | 05:18 -00:53 | 23:20 +00:35 |
| Running 4 | 05:55 | 28:20 | 05:40 +00:15 | 28:38 -00:18 |
| Burpees Broad Jump | 05:49 | 34:15 | 05:53 -00:04 | 34:18 -00:03 |
| Running 5 | 06:17 | 40:04 | 05:52 +00:25 | 40:11 -00:07 |
| Rowing | 04:40 | 46:21 | 04:56 -00:16 | 46:03 +00:18 |
| Running 6 | 05:55 | 51:01 | 05:42 +00:13 | 50:59 +00:02 |
| Farmers Carry | 01:41 | 56:56 | 02:19 -00:38 | 56:41 +00:15 |
| Running 7 | 05:59 | 58:37 | 05:41 +00:18 | 59:00 -00:23 |
| Sandbag Lunges | 04:56 | 01:04:36 | 05:31 -00:35 | 01:04:41 -00:05 |
| Running 8 | 06:56 | 01:09:32 | 06:25 +00:31 | 01:10:12 -00:40 |
| Wall Balls | 05:38 | 01:16:28 | 07:07 -01:29 | 01:16:37 -00:09 |
| Roxzone | 09:22 | 01:31:18 | 07:34 +01:48 | 01:31:18 |
Bartholomew, first off, hats off to you for tackling the Hyrox race head-on! Finishing in the top 40% overall and the top 41% in your age group is no small feat—you're definitely in the game! Overall, your time of 01:31:18 shows you're a strong contender, but there are opportunities to sharpen your performance even further.
Your pacing indicates you may have started off slower than optimal, especially with your Running 1 time being 1:09 slower than average. This suggests you might have held back a bit too much initially, which can leave you with energy reserves that could be used later in the race. Given your total running time of 00:48:07 being 3:00 slower than average, it seems like you might lean more towards being a strength athlete rather than purely a runner. This is an exciting opportunity for you to enhance your running capabilities while leveraging your strength training!
Let’s take a closer look at the segments where there’s room for improvement:
1. Running Segments: Your overall running performance is an area to focus on, especially since your total running time indicates that you’re more of a strength athlete. To improve your running speed, you should incorporate: - Interval Training: 4 x 800m at a pace slightly faster than your target race pace with 2-3 minutes rest in between. This will help increase your speed and running economy. - Tempo Runs: 20-30 minutes at a comfortably hard pace (around 80-85% of maximum effort). - Hill Sprints: 6-8 x 30-second uphill sprints to build strength and power in your legs while improving cardiovascular fitness. - Form Drills: Include high knees, butt kicks, and strides to enhance your running form. A strong form can shave off seconds in each lap! 2. Roxzone: Your transition time was slower than average, indicating you may have spent more time resting or not moving efficiently between exercises. To cut down on this: - Practice Transitions: Set up mock courses where you can practice moving quickly from one exercise to the next. Focus on minimizing downtime. - Circuit Training: Incorporate more circuit-style workouts where you move from one exercise to another with minimal rest. This will help you get used to transition and improve your overall fitness. - Breath Control: Work on your breathing techniques during transitions to keep your heart rate steady and maintain energy levels. 3. Ski Erg and Farmers Carry: While you performed well here, there’s always room for improvement. Focus on endurance through: - Strength Training: Incorporate exercises like deadlifts, kettlebell swings, and farmer’s walks to build your grip and core strength. - Sport-Specific Conditioning: For the Ski Erg, practice longer sessions at a consistent pace to build endurance without sacrificing technique.
Implementing specific race strategies can also enhance your performance:
Bartholomew, you’ve shown incredible resilience and performance at the Melbourne Hyrox event! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Keep pushing those limits! 💪
As you gear up for your next race, focus on those running segments and transition times. You’ve got the strength—it’s now time to enhance your speed and efficiency. Embrace the grind, because no one ever drowned in sweat! You’ve got this, and I can’t wait to see how you crush your next competition!
Keep training hard and remember, every second counts. Let’s make your next race even better! This is The Rox-Coach, signing off and ready to watch you dominate! 💥🏆
| Similar Athletes | |||
|---|---|---|---|
| Hildebrandt Till | 2024 Copenhagen | 01:31:08 | |
| De La Cruz Navas Jaime Arturo | 2023 Madrid | 01:31:43 | |
| Roberts Sam | 2024 London | 01:31:27 | |
| Faller Frank | 2023 Karlsruhe | 01:31:29 | |
| Basol Aytas | 2023 Paris | 01:31:45 | |
| wu lawrence | 2023 Los Angeles | 01:30:56 | |
| May Craig | 2024 Manchester | 01:31:24 | |
| Vossen Everett | 2024 Toronto | 01:31:05 | |
| Blüm Daniel | 2024 Karlsruhe | 01:30:56 | |
| Almeida Mário | 2024 Madrid | 01:31:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Oswald Bartholomew
