Dive into this athlete’s performance at 2023 Birmingham 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 998 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 05:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:08 (From 52:52 to 49:44) | 57.0% |
| Sled Pull | 00:44 (From 06:52 to 06:08) | 13.3% |
| BBJ | 00:34 (From 07:30 to 06:56) | 10.3% |
| Sled Push | 00:20 (From 03:55 to 03:35) | 6.1% |
| Wall Balls | 00:17 (From 08:39 to 08:22) | 5.2% |
| Sandbag Lunges | 00:16 (From 06:40 to 06:24) | 4.8% |
| Ski Erg | 00:08 (From 04:53 to 04:45) | 2.4% |
| Rowing | 00:03 (From 05:16 to 05:13) | 0.9% |
| Farmers Carry | 00:00 (From 02:11 to 02:11) | 0.0% |
| Shone Lee | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:22 | 00:00 | 05:16 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:22 | 04:43 +00:10 | 05:16 -00:54 |
| Running 2 | 05:51 | 09:15 | 05:47 +00:04 | 09:59 -00:44 |
| Sled Push | 03:55 | 15:06 | 03:38 +00:17 | 15:46 -00:40 |
| Running 3 | 06:34 | 19:01 | 06:25 +00:09 | 19:24 -00:23 |
| Sled Pull | 06:52 | 25:35 | 06:14 +00:38 | 25:49 -00:14 |
| Running 4 | 06:56 | 32:27 | 06:22 +00:34 | 32:03 +00:24 |
| Burpees Broad Jump | 07:30 | 39:23 | 07:05 +00:25 | 38:25 +00:58 |
| Running 5 | 07:10 | 46:53 | 06:39 +00:31 | 45:30 +01:23 |
| Rowing | 05:16 | 54:03 | 05:15 +00:01 | 52:09 +01:54 |
| Running 6 | 06:38 | 59:19 | 06:29 +00:09 | 57:24 +01:55 |
| Farmers Carry | 02:11 | 01:05:57 | 02:37 -00:26 | 01:03:53 +02:04 |
| Running 7 | 07:08 | 01:08:08 | 06:27 +00:41 | 01:06:30 +01:38 |
| Sandbag Lunges | 06:40 | 01:15:16 | 06:37 +00:03 | 01:12:57 +02:19 |
| Running 8 | 08:16 | 01:21:56 | 07:41 +00:35 | 01:19:34 +02:22 |
| Wall Balls | 08:39 | 01:30:12 | 08:40 -00:01 | 01:27:15 +02:57 |
| Roxzone | 06:30 | 01:45:12 | 09:17 -02:47 | 01:45:12 |
- In terms of his splits, Lee performed well in Running 1, Sled Push, and Farmers Carry, where he was faster than average. However, he struggled in segments such as Burpees Broad Jump, Running 7, Running 4, Running 5, Running 8, Running 6, and Ski Erg, where he lost significant time compared to the average.
- Lee's total running time of 00:52:52 was 03:59 slower than the average, indicating that he may need to focus more on improving his running performance. His best running lap was 00:04:22, which was 00:40 faster than average, suggesting that he has the potential to excel in running if he trains specifically for it.
- Transitions: To improve his Roxzone time, Lee should practice smooth and efficient transitions between exercises. This can be achieved through practicing specific transition drills, such as setting up a mock Hyrox race scenario and timing himself while transitioning between exercises. Additionally, improving his overall fitness and conditioning will also help reduce transition times.
- Strength Training: Lee should prioritize strength training exercises that target his weaker areas, such as his upper body for Ski Erg and his legs for running. Incorporating exercises specific to these areas, as mentioned earlier, will help improve his overall performance in these segments.
- Interval Training: Implementing interval training sessions into his training routine will help improve his running speed and endurance. Lee can incorporate intervals of fast running followed by recovery periods of slower jogging or walking. Gradually increasing the intensity and duration of these intervals over time will help him improve his race pace.
- Endurance Training: Incorporating longer distance runs and tempo runs into his training routine will help improve Lee's overall running endurance. Gradually increasing the distance and pace over time will help him build his cardiovascular fitness and improve his overall race performance.
Overall, Lee Shone had a solid performance in the 2023 Birmingham Hyrox race. By implementing the suggested training strategies and techniques, focusing on improving his weaker segments, and refining his race strategies, he has the potential to further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Laconti Michael | 2023 New York | 01:45:20 | |
| Jung Benjamin | 2022 Essen | 01:45:08 | |
| Fabry Hans | 2022 Essen | 01:45:25 | |
| Rogers Scott | 2023 Birmingham | 01:45:20 | |
| Lauer Dominique | 2024 Melbourne | 01:45:11 | |
| Garnier Nicolas | 2024 Marseille | 01:44:56 | |
| Robinson Richard | 2023 Dublin | 01:45:10 | |
| Richards Barry | 2024 New York | 01:45:31 | |
| Cray Lawrence | 2024 Manchester | 01:44:59 | |
| Bengert Peter | 2022 München | 01:45:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Shone Lee | 01:54:37 | |
| 2024 Manchester Shone Lee | 01:46:13 | |
| 2024 Sports Direct HYROX London Shone Lee | 01:33:46 | |
| 2024 London Shone Lee | 01:39:45 | |
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Shone Lee
