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 821 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 05:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:12 (From 53:48 to 51:36) | 42.0% |
| Sled Push | 01:06 (From 04:53 to 03:47) | 21.0% |
| BBJ | 01:04 (From 08:26 to 07:22) | 20.4% |
| Sandbag Lunges | 00:47 (From 07:34 to 06:47) | 15.0% |
| Sled Pull | 00:03 (From 06:31 to 06:28) | 1.0% |
| Rowing | 00:02 (From 05:21 to 05:19) | 0.6% |
| Ski Erg | 00:00 (From 04:18 to 04:18) | 0.0% |
| Farmers Carry | 00:00 (From 01:33 to 01:33) | 0.0% |
| Wall Balls | 00:00 (From 08:13 to 08:13) | 0.0% |
| Newell Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:03 | 00:00 | 05:26 -01:23 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:03 | 04:47 -00:29 | 05:26 -01:23 |
| Running 2 | 05:33 | 08:21 | 05:55 -00:22 | 10:13 -01:52 |
| Sled Push | 04:53 | 13:54 | 03:43 +01:10 | 16:08 -02:14 |
| Running 3 | 07:06 | 18:47 | 06:37 +00:29 | 19:51 -01:04 |
| Sled Pull | 06:31 | 25:53 | 06:29 +00:02 | 26:28 -00:35 |
| Running 4 | 07:25 | 32:24 | 06:37 +00:48 | 32:57 -00:33 |
| Burpees Broad Jump | 08:26 | 39:49 | 07:31 +00:55 | 39:34 +00:15 |
| Running 5 | 07:46 | 48:15 | 06:57 +00:49 | 47:05 +01:10 |
| Rowing | 05:21 | 56:01 | 05:20 +00:01 | 54:02 +01:59 |
| Running 6 | 06:18 | 01:01:22 | 06:42 -00:24 | 59:22 +02:00 |
| Farmers Carry | 01:33 | 01:07:40 | 02:46 -01:13 | 01:06:04 +01:36 |
| Running 7 | 07:22 | 01:09:13 | 06:44 +00:38 | 01:08:50 +00:23 |
| Sandbag Lunges | 07:34 | 01:16:35 | 07:01 +00:33 | 01:15:34 +01:01 |
| Running 8 | 08:19 | 01:24:09 | 08:12 +00:07 | 01:22:35 +01:34 |
| Wall Balls | 08:13 | 01:32:28 | 09:07 -00:54 | 01:30:47 +01:41 |
| Roxzone | 09:19 | 01:49:51 | 09:57 -00:38 | 01:49:51 |
Alex Newell had a respectable performance in the HYROX race in Birmingham. He finished in the top 60% of all athletes and top 62% in his age group. His overall time of 01:49:51 demonstrates his endurance and dedication to the race. However, there are areas in which he can improve to enhance his performance.
One notable highlight is Alex's running 1 split, where he performed 01:05 faster than the average time. This indicates that he has good speed and endurance in the early stages of the race. Additionally, his Ski Erg and Running 2 splits were also faster than average, demonstrating his ability to maintain a strong pace.
On the other hand, there were several segments where Alex lost time compared to the average. The segments with the most time lost were Run Total, Burpees Broad Jump, Running 5, Running 4, Sled Push, Running 7, Sandbag Lunges, and Running 3. These segments should be a focus for improvement in future races.
To improve performance during the race, Alex should consider the following strategies:
1. Pacing: It is important for Alex to find a balance between pushing himself and maintaining a sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted energy. By practicing pacing strategies during training, he can develop a better understanding of his capabilities and optimize his race performance.
2. Transition Efficiency: To minimize time lost during transitions, Alex should practice transitioning between exercises quickly and efficiently. This can be achieved through specific drills that simulate race scenarios and focus on smooth and quick movements between exercises.
3. Strength Training: To improve overall performance, Alex should incorporate strength training into his routine. This will help improve his power, endurance, and stability during the race. Exercises such as weightlifting, bodyweight exercises, and functional training can all contribute to improved performance in the HYROX race.
4. Endurance Training: As highlighted by the slower running times, Alex should focus on improving his endurance through specific training methods. Incorporating long-distance runs, tempo runs, and interval training can help improve his cardiovascular fitness and overall endurance.
5. Mental Preparation: In addition to physical training, Alex should also focus on mental preparation for the race. Developing mental toughness and a positive mindset can help him push through challenging moments and maintain focus and determination throughout the race.
By implementing these strategies and incorporating specific exercises, drills, and training routines, Alex can enhance his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Colstee Michiel | 2024 Rotterdam | 01:49:45 | |
| Mclean Gary | 2022 London | 01:49:24 | |
| Yoselevitz Ricardo | 2023 New York | 01:49:31 | |
| Geekie Peter | 2023 London | 01:50:15 | |
| Blettgen Alexander | 2022 Essen | 01:49:46 | |
| Dixon Harrison | 2024 Birmingham | 01:50:21 | |
| Van Asten Bart | 2024 Rotterdam | 01:49:26 | |
| Godoy Daniel | 2024 Ciudad de Mexico | 01:49:34 | |
| Lauriks Wout | 2023 Rotterdam | 01:50:17 | |
| Bonfigt Philipp | 2019 Hamburg | 01:50:17 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Newell Alex | 01:39:23 | |
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Newell Alex
