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 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 03:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:34 (From 08:22 to 05:48) | 65.3% |
| Sled Push | 00:49 (From 03:35 to 02:46) | 20.8% |
| Rowing | 00:19 (From 05:45 to 05:26) | 8.1% |
| Farmers Carry | 00:06 (From 02:21 to 02:15) | 2.5% |
| Run Total | 00:06 (From 47:22 to 47:16) | 2.5% |
| Ski Erg | 00:02 (From 05:11 to 05:09) | 0.8% |
| BBJ | 00:00 (From 06:01 to 06:01) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:21 to 04:21) | 0.0% |
| Wall Balls | 00:00 (From 04:32 to 04:32) | 0.0% |
| Waters Rachel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 05:19 -00:55 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:24 | 05:12 -00:01 | 05:19 -00:55 |
| Running 2 | 05:48 | 09:35 | 05:44 +00:04 | 10:31 -00:56 |
| Sled Push | 03:35 | 15:23 | 02:51 +00:44 | 16:15 -00:52 |
| Running 3 | 05:55 | 18:58 | 06:03 -00:08 | 19:06 -00:08 |
| Sled Pull | 08:22 | 24:53 | 06:04 +02:18 | 25:09 -00:16 |
| Running 4 | 06:03 | 33:15 | 06:03 +00:00 | 31:13 +02:02 |
| Burpees Broad Jump | 06:01 | 39:18 | 06:37 -00:36 | 37:16 +02:02 |
| Running 5 | 06:11 | 45:19 | 06:13 -00:02 | 43:53 +01:26 |
| Rowing | 05:45 | 51:30 | 05:28 +00:17 | 50:06 +01:24 |
| Running 6 | 06:13 | 57:15 | 06:05 +00:08 | 55:34 +01:41 |
| Farmers Carry | 02:21 | 01:03:28 | 02:22 -00:01 | 01:01:39 +01:49 |
| Running 7 | 06:19 | 01:05:49 | 06:05 +00:14 | 01:04:01 +01:48 |
| Sandbag Lunges | 04:21 | 01:12:08 | 05:06 -00:45 | 01:10:06 +02:02 |
| Running 8 | 06:32 | 01:16:29 | 06:35 -00:03 | 01:15:12 +01:17 |
| Wall Balls | 04:32 | 01:23:01 | 05:26 -00:54 | 01:21:47 +01:14 |
| Roxzone | 07:17 | 01:34:43 | 07:30 -00:13 | 01:34:43 |
Based on the split analysis, Rachel performed exceptionally well in the Running 1 segment, finishing 42 seconds faster than average. She also had strong performances in the Burpees Broad Jump and Sandbag Lunges segments, finishing 19 and 47 seconds faster than average, respectively. These results indicate that Rachel has a good level of running endurance and explosive power.
To improve the Sled Pull, Rachel can incorporate specific exercises that target her pulling strength, such as deadlifts, bent-over rows, and lat pulldowns. Additionally, she should work on her technique and speed during the sled pull to minimize time lost.
For the Run Total segment, Rachel should focus on improving her overall running performance. This can be achieved through interval training, tempo runs, and hill sprints. By incorporating these training strategies, Rachel can improve her speed and endurance during the running portions of the race.
To improve the Sled Push, Rachel should work on her lower body strength and explosive power. Exercises such as squats, lunges, and box jumps can help improve her pushing strength. She should also focus on maintaining a low stance and driving through her legs to maximize her speed during the sled push.
In the Rowing segment, Rachel should focus on improving her rowing technique and efficiency. She can incorporate rowing workouts into her training routine, focusing on maintaining proper form and increasing her power output. Additionally, she should work on her overall cardiovascular endurance to improve her performance in this segment.
In the Running 7 segment, Rachel should focus on improving her running endurance and speed. Incorporating long runs, tempo runs, and interval training into her training routine can help improve her overall running performance.
She should also pay attention to her transitions between segments, specifically the Roxzone. By minimizing the time spent in the Roxzone, Rachel can gain valuable seconds that can make a difference in her overall time.
Additionally, Rachel should focus on maintaining proper form and technique during each segment. This will help her conserve energy and perform more efficiently.
Overall, Rachel Waters had a strong performance in the HYROX race in Birmingham. By focusing on improving her performance in the identified areas, she can further enhance her overall performance in future races. Incorporating specific training strategies, exercises, and race strategies tailored to her strengths and areas for improvement will help her reach her full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Mak Cheuklam | 2024 Taipei | 01:34:15 | |
| Zammit Caroline | 2024 Vienna - European Championship | 01:34:44 | |
| Small Annette | 2024 Birmingham | 01:34:22 | |
| LetienneMichalak Anissa | 2024 Marseille | 01:35:05 | |
| Osborne Carmelita | 2024 Birmingham | 01:34:32 | |
| Kuhn Valérie | 2024 Bordeaux | 01:34:28 | |
| Clinton Gemma | 2024 Brisbane | 01:34:14 | |
| Brogan Allisha | 2024 Toronto | 01:35:04 | |
| Lanting Lisa | 2023 Maastricht European Championships | 01:35:13 | |
| Ghiglione Manon | 2024 Turin | 01:34:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Waters Rachel, Gibson Rebecca | 01:21:44 | |
| 2024 Glasgow Waters Rachel, Watson Jacob | 01:21:05 | |
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Waters Rachel
