Dive into this athlete’s performance at 2022 London 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 04:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:10 (From 07:31 to 05:21) | 53.3% |
| Wall Balls | 01:01 (From 07:50 to 06:49) | 25.0% |
| Run Total | 00:23 (From 44:51 to 44:28) | 9.4% |
| Sled Push | 00:21 (From 03:21 to 03:00) | 8.6% |
| Sled Pull | 00:08 (From 05:17 to 05:09) | 3.3% |
| BBJ | 00:01 (From 05:41 to 05:40) | 0.4% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Rowing | 00:00 (From 04:49 to 04:49) | 0.0% |
| Farmers Carry | 00:00 (From 02:01 to 02:01) | 0.0% |
| Russell Guy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:05 | 00:00 | 04:49 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:21 | 05:05 | 04:33 -00:12 | 04:49 +00:16 |
| Running 2 | 05:14 | 09:26 | 05:17 -00:03 | 09:22 +00:04 |
| Sled Push | 03:21 | 14:40 | 03:08 +00:13 | 14:39 +00:01 |
| Running 3 | 05:21 | 18:01 | 05:46 -00:25 | 17:47 +00:14 |
| Sled Pull | 05:17 | 23:22 | 05:24 -00:07 | 23:33 -00:11 |
| Running 4 | 05:28 | 28:39 | 05:44 -00:16 | 28:57 -00:18 |
| Burpees Broad Jump | 05:41 | 34:07 | 05:58 -00:17 | 34:41 -00:34 |
| Running 5 | 05:42 | 39:48 | 05:56 -00:14 | 40:39 -00:51 |
| Rowing | 04:49 | 45:30 | 04:58 -00:09 | 46:35 -01:05 |
| Running 6 | 05:36 | 50:19 | 05:47 -00:11 | 51:33 -01:14 |
| Farmers Carry | 02:01 | 55:55 | 02:22 -00:21 | 57:20 -01:25 |
| Running 7 | 05:39 | 57:56 | 05:45 -00:06 | 59:42 -01:46 |
| Sandbag Lunges | 07:31 | 01:03:35 | 05:34 +01:57 | 01:05:27 -01:52 |
| Running 8 | 06:49 | 01:11:06 | 06:31 +00:18 | 01:11:01 +00:05 |
| Wall Balls | 07:50 | 01:17:55 | 07:12 +00:38 | 01:17:32 +00:23 |
| Roxzone | 06:47 | 01:32:24 | 07:40 -00:53 | 01:32:24 |
Based on his splits analysis, Guy performed well in several segments, including Ski Erg, Sled Push, Sled Pull, Running 3, Running 4, Running 5, Running 6, Farmers Carry, Running 7, and Rowing. In these segments, he either matched or surpassed the average times for his finish time. His best running lap was 00:05:05, which indicates a strong burst of speed during that particular segment.
To improve performance in Sandbag Lunges, Guy should focus on increasing his strength and endurance in the legs and core. Exercises such as squats, lunges, deadlifts, and kettlebell swings can help improve the necessary muscle groups. Additionally, practicing lunges with a sandbag or weighted backpack can simulate the demands of the event.
In the Running 1 segment, Guy was 25 seconds slower than the average for his finish time. To improve his running speed and efficiency, he should incorporate interval training and tempo runs into his training routine. High-intensity interval training (HIIT) sessions, where he alternates between sprints and recovery periods, can help improve his speed and endurance.
Wall Balls proved to be a challenging segment for Guy, as he was 40 seconds slower than the average. To improve performance in this segment, he should focus on improving his upper body and core strength. Exercises such as medicine ball slams, overhead presses, and planks can help strengthen the necessary muscle groups. Additionally, practicing wall balls with proper technique and form will help improve efficiency and minimize time lost.
For the Best Lap segment, Guy should work on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. He should practice pacing strategies during training runs to better understand his optimal race pace.
In the Running 8 segment, Guy was 13 seconds slower than the average. To improve his running endurance, he should incorporate longer distance runs into his training routine. Gradually increasing the distance of his training runs will help build stamina and improve his overall running performance.
Additionally, Guy should pay attention to his transitions in the Roxzone. By improving his overall fitness and minimizing transition time, he can gain an advantage in the race. Incorporating interval training and practicing quick transitions during training sessions can help improve his overall race strategy.
In summary, Guy Russell had a strong performance in the 2022 London Hyrox race. While there were a few segments where he lost time compared to the average, targeted training strategies and techniques can help him improve in these areas. By focusing on strength, endurance, pacing, and efficient transitions, Guy can continue to enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Enwright Paul | 2024 Manchester | 01:32:22 | |
| Almeida Luan | 2024 Melbourne | 01:31:57 | |
| Pubert Thomas | 2024 Bordeaux | 01:32:24 | |
| Craft Ben | 2022 Birmingham | 01:32:43 | |
| Bittner Jan | 2020 Karlsruhe | 01:32:09 | |
| Taylor Daniel | 2024 Glasgow | 01:32:21 | |
| DeCillis Robert | 2024 Washington - North American Championships | 01:32:32 | |
| Smith Kevin | 2024 Birmingham | 01:32:05 | |
| Howard Ryan | 2023 Chicago | 01:32:32 | |
| Hindemith Michael | 2022 Karlsruhe | 01:32:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham Russell Guy | 01:43:20 | |
| 2024 Birmingham Russell Guy | 01:42:04 | |
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Russell Guy
