Dive into this athlete’s performance at 2023 London 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 04:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:01 (From 45:44 to 43:43) | 43.4% |
| BBJ | 01:26 (From 06:55 to 05:29) | 30.8% |
| Wall Balls | 00:45 (From 07:21 to 06:36) | 16.1% |
| Ski Erg | 00:18 (From 04:47 to 04:29) | 6.5% |
| Rowing | 00:09 (From 05:00 to 04:51) | 3.2% |
| Sled Push | 00:00 (From 02:19 to 02:19) | 0.0% |
| Sled Pull | 00:00 (From 04:54 to 04:54) | 0.0% |
| Farmers Carry | 00:00 (From 02:11 to 02:11) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:59 to 04:59) | 0.0% |
| Knight Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:59 | 00:00 | 04:45 +00:14 | 00:00 +00:00 |
| Ski Erg | 04:47 | 04:59 | 04:31 +00:16 | 04:45 +00:14 |
| Running 2 | 05:15 | 09:46 | 05:09 +00:06 | 09:16 +00:30 |
| Sled Push | 02:19 | 15:01 | 03:04 -00:45 | 14:25 +00:36 |
| Running 3 | 05:43 | 17:20 | 05:37 +00:06 | 17:29 -00:09 |
| Sled Pull | 04:54 | 23:03 | 05:16 -00:22 | 23:06 -00:03 |
| Running 4 | 05:47 | 27:57 | 05:36 +00:11 | 28:22 -00:25 |
| Burpees Broad Jump | 06:55 | 33:44 | 05:46 +01:09 | 33:58 -00:14 |
| Running 5 | 05:48 | 40:39 | 05:48 +00:00 | 39:44 +00:55 |
| Rowing | 05:00 | 46:27 | 04:55 +00:05 | 45:32 +00:55 |
| Running 6 | 05:44 | 51:27 | 05:38 +00:06 | 50:27 +01:00 |
| Farmers Carry | 02:11 | 57:11 | 02:18 -00:07 | 56:05 +01:06 |
| Running 7 | 05:42 | 59:22 | 05:37 +00:05 | 58:23 +00:59 |
| Sandbag Lunges | 04:59 | 01:05:04 | 05:29 -00:30 | 01:04:00 +01:04 |
| Running 8 | 06:50 | 01:10:03 | 06:20 +00:30 | 01:09:29 +00:34 |
| Wall Balls | 07:21 | 01:16:53 | 07:00 +00:21 | 01:15:49 +01:04 |
| Roxzone | 06:13 | 01:30:20 | 07:31 -01:18 | 01:30:20 |
Training Strategies:
- Incorporate interval training: Intervals involving short bursts of high-intensity running followed by periods of active recovery can help improve cardiovascular endurance and running speed.
- Practice quick transitions: Set up a mock course at home or in the gym with various exercise stations and practice moving quickly and efficiently between them. This will help improve transition times during the race.
2. Burpees Broad Jump: Robert took 01:29 longer than average to complete this segment. To improve his performance in this exercise, he should focus on building strength and explosiveness in his lower body.
Training Strategies:
- Plyometric exercises: Incorporate exercises such as box jumps, squat jumps, and lunge jumps into his training routine. These exercises will help improve power and explosiveness in the legs.
- Burpee variations: Practice different variations of burpees, including adding a push-up or a tuck jump at the end. This will help improve overall strength and explosiveness during the exercise.
3. Wall Balls: Robert's time of 00:07:21 was 00:22 slower than the average. This exercise requires both strength and endurance, so he should focus on improving both aspects to enhance his performance.
Training Strategies:
- Strength training: Include exercises such as squats, lunges, and overhead presses in his training routine to build leg and shoulder strength, which are essential for wall balls.
- Endurance training: Incorporate high-rep sets of wall balls into his workouts to improve muscular endurance. Gradually increase the number of repetitions to build stamina.
4. Ski Erg: Robert's time of 00:04:47 was 00:20 slower than the average. To improve his performance on the Ski Erg, he should focus on building strength and improving technique.
Training Strategies:
- Strength training: Include exercises such as deadlifts, rows, and pull-ups in his training routine to build upper body and back strength, which are crucial for efficient Ski Erg performance.
- Technique improvement: Work with a trainer or coach to refine his technique on the Ski Erg. Focus on using the legs and core effectively to generate power and maintain a smooth rhythm.
By implementing these training strategies, focusing on the identified areas of improvement, and adopting effective race strategies, Robert Knight can enhance his performance in future Hyrox races. It is important for him to maintain a balanced approach, addressing both strength and endurance aspects to achieve optimal results.
| Similar Athletes | |||
|---|---|---|---|
| Schober Johannes | 2022 München | 01:29:59 | |
| Davis Steven | 2023 Chicago - North American Open Championship | 01:30:27 | |
| Ziehl Marlon | 2023 Dubai | 01:30:00 | |
| Karzenski Michael | 2022 Essen | 01:29:56 | |
| Ma Daniel Chi Hung | 2024 Hong Kong | 01:30:34 | |
| Hope Guy | 2023 Birmingham | 01:30:22 | |
| Baba Massaoud | 2024 Paris | 01:29:50 | |
| Mitschke Michael | 2022 Wien | 01:30:02 | |
| Atlan James | 2023 Milan | 01:30:07 | |
| Martin Terrance | 2024 Birmingham | 01:30:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Madrid Knight Robert | 01:38:31 | |
| 2024 London Knight Robert | 01:18:44 | |
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Knight Robert
