Dive into this athlete’s performance at 2023 Dubai 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 06:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:43 (From 47:02 to 42:19) | 72.6% |
| Sandbag Lunges | 00:52 (From 05:49 to 04:57) | 13.3% |
| Wall Balls | 00:30 (From 06:44 to 06:14) | 7.7% |
| BBJ | 00:20 (From 05:30 to 05:10) | 5.1% |
| Sled Push | 00:04 (From 02:51 to 02:47) | 1.0% |
| Rowing | 00:01 (From 04:47 to 04:46) | 0.3% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Pull | 00:00 (From 03:52 to 03:52) | 0.0% |
| Farmers Carry | 00:00 (From 01:59 to 01:59) | 0.0% |
| Janisiw Roland | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:43 -00:53 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:50 | 04:28 -00:04 | 04:43 -00:53 |
| Running 2 | 05:07 | 08:14 | 05:03 +00:04 | 09:11 -00:57 |
| Sled Push | 02:51 | 13:21 | 02:57 -00:06 | 14:14 -00:53 |
| Running 3 | 05:48 | 16:12 | 05:29 +00:19 | 17:11 -00:59 |
| Sled Pull | 03:52 | 22:00 | 05:02 -01:10 | 22:40 -00:40 |
| Running 4 | 06:02 | 25:52 | 05:28 +00:34 | 27:42 -01:50 |
| Burpees Broad Jump | 05:30 | 31:54 | 05:27 +00:03 | 33:10 -01:16 |
| Running 5 | 06:33 | 37:24 | 05:39 +00:54 | 38:37 -01:13 |
| Rowing | 04:47 | 43:57 | 04:52 -00:05 | 44:16 -00:19 |
| Running 6 | 06:17 | 48:44 | 05:31 +00:46 | 49:08 -00:24 |
| Farmers Carry | 01:59 | 55:01 | 02:13 -00:14 | 54:39 +00:22 |
| Running 7 | 06:34 | 57:00 | 05:29 +01:05 | 56:52 +00:08 |
| Sandbag Lunges | 05:49 | 01:03:34 | 05:13 +00:36 | 01:02:21 +01:13 |
| Running 8 | 06:55 | 01:09:23 | 06:08 +00:47 | 01:07:34 +01:49 |
| Wall Balls | 06:44 | 01:16:18 | 06:39 +00:05 | 01:13:42 +02:36 |
| Roxzone | 04:33 | 01:27:27 | 07:06 -02:33 | 01:27:27 |
Janisiw's best running lap was 00:03:50, which was 00:42 faster than the average. This indicates that he has the potential to excel in running segments. However, his total running time was slower than average, suggesting that he may need to focus more on improving his overall fitness and transition time.
To improve performance in these segments, Janisiw should consider the following training strategies and techniques:
1. Run Total: Janisiw should work on improving his overall running fitness and endurance. Incorporating interval training, hill sprints, and long-distance runs into his training routine can help improve his running performance.
2. Running 7, Running 5, Running 6, and Running 8: These running segments suggest that Janisiw may need to work on his pacing during the race. Implementing pacing strategies, such as negative splits or maintaining a consistent pace throughout the race, can help him avoid slowing down in these segments.
3. Sandbag Lunges: Janisiw should focus on building strength and endurance in his legs and core. Incorporating exercises like lunges, squats, and deadlifts into his training routine can help improve his performance in this segment.
4. Burpees Broad Jump: Janisiw should practice efficient and explosive movements during his burpees, ensuring he generates maximum power during the broad jump. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his power and explosiveness.
5. Running 4 and Running 3: These segments suggest that Janisiw may benefit from working on his running endurance. Increasing his mileage gradually, incorporating tempo runs, and practicing race-specific training can help improve his endurance for these segments.
Overall, Janisiw has shown potential in certain segments such as running, but there is room for improvement in others. By focusing on targeted training strategies, pacing, and mental preparation, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lee Joel | 2024 Singapore | 01:27:48 | |
| Hoey David | 2022 London | 01:27:19 | |
| Oruclar Adrian | 2024 Sports Direct HYROX London | 01:27:22 | |
| Wieler James | 2024 New York | 01:27:55 | |
| Lee Ka Chun Ken | 2024 Hong Kong | 01:27:34 | |
| Doren Nick | 2024 Stockholm | 01:27:30 | |
| Holding Matt | 2024 Manchester | 01:27:51 | |
| Robitschko Helmut | 2018 Wien | 01:27:26 | |
| Mielke Matthew | 2024 Washington - North American Championships | 01:27:19 | |
| Haydock Jay | 2024 Milan | 01:27:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Incheon Janisiw Roland | 01:22:40 | |
| 2024 Singapore Janisiw Roland | 01:23:14 | |
| 2024 Hong Kong Janisiw Roland | 01:13:49 | |
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Janisiw Roland
