Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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 965 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 Delosh Ashley's 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 Delosh Ashley 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 Delosh Ashley’s 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 Delosh Ashley's 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 07:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:10 | 53:21 to 48:11 | 72.9% |
| Ski Erg | 01:03 | 06:15 to 05:12 | 14.8% |
| Sandbag Lunges | 00:28 | 05:33 to 05:05 | 6.6% |
| Rowing | 00:24 | 05:53 to 05:29 | 5.6% |
| Sled Push | 00:00 | 02:43 to 02:43 | 0.0% |
| Sled Pull | 00:00 | 05:12 to 05:12 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:06 to 05:06 | 0.0% |
| Farmers Carry | 00:00 | 02:11 to 02:11 | 0.0% |
| Wall Balls | 00:00 | 04:14 to 04:14 | 0.0% |
| Delosh Ashley | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:52 | 00:00 | 05:26 +00:26 | 00:00 +00:00 |
| Ski Erg | 06:15 | 05:52 | 05:15 +01:00 | 05:26 +00:26 |
| Running 2 | 05:57 | 12:07 | 05:49 +00:08 | 10:41 +01:26 |
| Sled Push | 02:43 | 18:04 | 02:57 -00:14 | 16:30 +01:34 |
| Running 3 | 06:42 | 20:47 | 06:07 +00:35 | 19:27 +01:20 |
| Sled Pull | 05:12 | 27:29 | 06:17 -01:05 | 25:34 +01:55 |
| Running 4 | 07:15 | 32:41 | 06:11 +01:04 | 31:51 +00:50 |
| Burpees Broad Jump | 05:06 | 39:56 | 06:54 -01:48 | 38:02 +01:54 |
| Running 5 | 07:08 | 45:02 | 06:21 +00:47 | 44:56 +00:06 |
| Rowing | 05:53 | 52:10 | 05:32 +00:21 | 51:17 +00:53 |
| Running 6 | 06:39 | 58:03 | 06:14 +00:25 | 56:49 +01:14 |
| Farmers Carry | 02:11 | 01:04:42 | 02:25 -00:14 | 01:03:03 +01:39 |
| Running 7 | 06:04 | 01:06:53 | 06:12 -00:08 | 01:05:28 +01:25 |
| Sandbag Lunges | 05:33 | 01:12:57 | 05:18 +00:15 | 01:11:40 +01:17 |
| Running 8 | 07:47 | 01:18:30 | 06:47 +01:00 | 01:16:58 +01:32 |
| Wall Balls | 04:14 | 01:26:17 | 05:35 -01:21 | 01:23:45 +02:32 |
| Roxzone | 06:44 | 01:37:06 | 07:46 -01:02 | 01:37:06 |
To improve the Run Total segment, Ashley should focus on improving her overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as interval training and high-intensity interval training (HIIT), as well as strength training to improve muscular endurance. Additionally, Ashley should practice efficient and quick transitions between exercises to minimize time spent in the roxzone.
For the Ski Erg segment, Ashley should work on improving her technique on the Ski Erg machine. This can be achieved through practicing proper form and engaging the correct muscles during each stroke. In addition, incorporating exercises that target the muscles used in skiing, such as lunges and squats, can help improve overall performance in this segment.
To improve the Running 4 and Running 8 segments, Ashley should focus on building her endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance. Additionally, strength training exercises that target the muscles used in running, such as lunges and deadlifts, can help improve overall running performance.
For the Best Lap segment, Ashley should focus on improving her speed and efficiency. Incorporating interval training and sprints into her training routine can help improve her overall running speed. Additionally, working on proper running form and technique can help increase efficiency and speed.
In the Running 5, Running 1, Running 3, Running 6, and Running 2 segments, Ashley should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and long-distance runs into her training routine can help improve her overall running performance and decrease the time lost in these segments.
For the Rowing segment, Ashley should focus on improving her technique and power output. Practicing proper rowing form and engaging the correct muscles during each stroke can help improve overall performance in this segment. Additionally, incorporating exercises that target the muscles used in rowing, such as rows and deadlifts, can help improve overall rowing performance.
In the Sandbag Lunges segment, Ashley should focus on improving her endurance and form. Incorporating exercises that target the muscles used in lunges, such as lunges with weights or walking lunges, can help improve overall performance in this segment. Additionally, practicing proper form and engaging the correct muscles during each lunge can help improve overall performance.
By implementing these strategies and focusing on the identified areas of improvement, Ashley can enhance her performance in future Hyrox races and continue to excel in her age group category.
| Similar Athletes | |||
|---|---|---|---|
| Becker Nina | 2024 Köln | 01:37:08 | |
| Wegner Paula | 2021 Berlin | 01:37:06 | |
| Henry Jenny | 2024 Dublin | 01:37:32 | |
| Shropshire Ann | 2022 Birmingham | 01:37:24 | |
| White Sarah | 2023 London | 01:37:16 | |
| Alma Laura | 2024 Rimini | 01:37:33 | |
| Götz Regina | 2024 Frankfurt | 01:37:16 | |
| Fracek Alexandra | 2024 Chicago Navy Pier | 01:37:13 | |
| Collin Vanessa | 2024 Stockholm | 01:37:15 | |
| López Alma | 2024 Mexico City | 01:36:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Washington - North American Championships | 02:02:08 | |
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