Dive into this athlete’s performance at 2023 Glasgow 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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:16 (From 38:34 to 36:18) | 43.0% |
| Sled Push | 00:43 (From 02:53 to 02:10) | 13.6% |
| Wall Balls | 00:35 (From 05:23 to 04:48) | 11.1% |
| BBJ | 00:31 (From 04:21 to 03:50) | 9.8% |
| Farmers Carry | 00:24 (From 02:05 to 01:41) | 7.6% |
| Sled Pull | 00:22 (From 04:07 to 03:45) | 7.0% |
| Sandbag Lunges | 00:17 (From 04:12 to 03:55) | 5.4% |
| Rowing | 00:08 (From 04:34 to 04:26) | 2.5% |
| Ski Erg | 00:00 (From 04:08 to 04:08) | 0.0% |
| Gowland Liam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:39 | 00:00 | 04:09 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:08 | 04:39 | 04:16 -00:08 | 04:09 +00:30 |
| Running 2 | 04:29 | 08:47 | 04:26 +00:03 | 08:25 +00:22 |
| Sled Push | 02:53 | 13:16 | 02:33 +00:20 | 12:51 +00:25 |
| Running 3 | 04:40 | 16:09 | 04:47 -00:07 | 15:24 +00:45 |
| Sled Pull | 04:07 | 20:49 | 04:11 -00:04 | 20:11 +00:38 |
| Running 4 | 04:39 | 24:56 | 04:45 -00:06 | 24:22 +00:34 |
| Burpees Broad Jump | 04:21 | 29:35 | 04:21 +00:00 | 29:07 +00:28 |
| Running 5 | 04:49 | 33:56 | 04:53 -00:04 | 33:28 +00:28 |
| Rowing | 04:34 | 38:45 | 04:33 +00:01 | 38:21 +00:24 |
| Running 6 | 04:44 | 43:19 | 04:47 -00:03 | 42:54 +00:25 |
| Farmers Carry | 02:05 | 48:03 | 01:54 +00:11 | 47:41 +00:22 |
| Running 7 | 04:37 | 50:08 | 04:46 -00:09 | 49:35 +00:33 |
| Sandbag Lunges | 04:12 | 54:45 | 04:18 -00:06 | 54:21 +00:24 |
| Running 8 | 06:02 | 58:57 | 05:08 +00:54 | 58:39 +00:18 |
| Wall Balls | 05:23 | 01:04:59 | 05:23 +00:00 | 01:03:47 +01:12 |
| Roxzone | 04:25 | 01:14:38 | 05:28 -01:03 | 01:14:38 |
However, there are areas where Liam can improve his performance. His total running time of 00:38:34 was 01:26 slower than the average, suggesting that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap was 00:04:29, indicating that there is room for improvement in his running speed and endurance.
- Hydration and Nutrition: Proper hydration and nutrition are key factors in performance. Liam should ensure that he is well-hydrated before the race and consume a balanced meal or snack that provides a combination of carbohydrates, protein, and healthy fats. During the race, he should take advantage of any hydration and fuel stations to replenish his energy stores.
- Mental Preparation: Liam should mentally prepare himself for the race by visualizing success and positive outcomes. He can practice positive self-talk and set achievable goals for each segment of the race. By maintaining a positive mindset, he can overcome any challenges and stay motivated throughout the race.
- Transition Efficiency: To minimize time spent in the roxzone, Liam should practice efficient transitions between exercises. He can set up a mock race scenario and practice moving quickly and smoothly between stations. By improving his transition time, he can gain valuable seconds that can make a difference in his overall race time.
By implementing these strategies and focusing on improving the identified areas, Liam Gowland can continue to excel in the Hyrox race and achieve even better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Abbott Steve | 2023 Glasgow | 01:14:31 | |
| Richter Nico | 2024 Karlsruhe | 01:14:51 | |
| Vanderwert Daniel | 2024 Melbourne | 01:14:28 | |
| Wiesinger Christoph | 2023 Wien | 01:14:41 | |
| Bleach Alex | 2024 Manchester | 01:14:57 | |
| Pinho Luis | 2024 Hong Kong | 01:14:13 | |
| Pryor Nick | 2024 Melbourne | 01:15:00 | |
| Brantö Christian | 2024 Stockholm | 01:14:59 | |
| Lieffijn Wouter | 2022 Amsterdam | 01:14:52 | |
| Martinez Bravo Alvaro | 2023 Valencia | 01:14:27 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Gowland Liam
