Dive into this athlete’s performance at 2024 Dallas 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 08:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:57 (From 07:45 to 04:48) | 35.8% |
| Wall Balls | 02:18 (From 08:19 to 06:01) | 27.9% |
| BBJ | 01:16 (From 06:14 to 04:58) | 15.4% |
| Sled Pull | 01:15 (From 05:52 to 04:37) | 15.2% |
| Sled Push | 00:11 (From 02:52 to 02:41) | 2.2% |
| Ski Erg | 00:10 (From 04:32 to 04:22) | 2.0% |
| Rowing | 00:08 (From 04:51 to 04:43) | 1.6% |
| Farmers Carry | 00:00 (From 02:00 to 02:00) | 0.0% |
| Run Total | 00:00 (From 36:21 to 36:21) | 0.0% |
| Lubs Tony | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:36 +00:07 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:43 | 04:26 +00:06 | 04:36 +00:07 |
| Running 2 | 04:17 | 09:15 | 04:55 -00:38 | 09:02 +00:13 |
| Sled Push | 02:52 | 13:32 | 02:51 +00:01 | 13:57 -00:25 |
| Running 3 | 04:36 | 16:24 | 05:22 -00:46 | 16:48 -00:24 |
| Sled Pull | 05:52 | 21:00 | 04:53 +00:59 | 22:10 -01:10 |
| Running 4 | 04:28 | 26:52 | 05:20 -00:52 | 27:03 -00:11 |
| Burpees Broad Jump | 06:14 | 31:20 | 05:16 +00:58 | 32:23 -01:03 |
| Running 5 | 04:31 | 37:34 | 05:30 -00:59 | 37:39 -00:05 |
| Rowing | 04:51 | 42:05 | 04:48 +00:03 | 43:09 -01:04 |
| Running 6 | 04:28 | 46:56 | 05:21 -00:53 | 47:57 -01:01 |
| Farmers Carry | 02:00 | 51:24 | 02:10 -00:10 | 53:18 -01:54 |
| Running 7 | 04:31 | 53:24 | 05:20 -00:49 | 55:28 -02:04 |
| Sandbag Lunges | 07:45 | 57:55 | 05:03 +02:42 | 01:00:48 -02:53 |
| Running 8 | 04:51 | 01:05:40 | 05:57 -01:06 | 01:05:51 -00:11 |
| Wall Balls | 08:19 | 01:10:31 | 06:26 +01:53 | 01:11:48 -01:17 |
| Roxzone | 06:19 | 01:25:00 | 06:46 -00:27 | 01:25:00 |
Hey Tony! First off, congrats on finishing in the top 10% of 2857 athletes and making a solid mark in the 45-49 age group. A time of 01:25:00 is no joke! 🏆 Your total running time of 00:36:25 is impressive, coming in at 6:08 faster than average. It looks like you've got some serious speed in those legs. However, your pacing strategy could use a bit of fine-tuning. Your first running segment was a tad slower than average, which might have contributed to a bit of a slow start. But hey, who doesn't love a dramatic comeback? By the end of the race, you were flying, especially during Running 4, where you were in the top percentile! In terms of your profile, you clearly lean towards being a strong runner. This is great news, as it gives you a solid foundation to build upon. But, just like a well-balanced diet, it’s essential to mix in some strength training to bolster those muscle groups. Let's transform those strengths into superpowers! 💥
Now, let's break down where you can squeeze some extra juice out of your performance, shall we?
Oof! This segment really took a hit. To improve here, focus on heavy lunges with a sandbag to build strength. Try doing 3 sets of 10 lunges per leg with a weight that challenges you, ensuring good form. Consider adding in walking lunges and single-leg balance drills, which will help with stability and control.
Wall balls can feel like punishment sometimes, but they’re a great way to work on your explosive power. Try targeting a higher wall and focusing on your squat depth. Incorporate 3 sets of 15 reps into your routine, and pair them with box jumps for added explosiveness. Don’t forget to keep your core tight to avoid any awkward wall encounters!
Ah, burpees—the exercise that keeps on giving (and taking). To increase efficiency, practice burpee variations like the burpee tuck jump or kipping burpees. Focus on transitioning smoothly between movements and try to limit the time spent on the ground. Aim for 5 sets of 10 burpees with a focus on speed and form.
Don’t let the sled weigh you down! Incorporate sled pulls into your weekly workout. Work with different weights to find your sweet spot. 3 sets of 30 meters with a focus on maintaining a low, strong posture will help here. You want to be the sled's worst nightmare!
Transition time is key! Work on your fitness and practice transitions during your training. Set up mock race conditions to simulate your transitions. Aim to cut down that transition time by practicing drills like quick-change exercises (like switching from burpees to wall balls). Every second counts! ⏱️
To build power here, incorporate heavy sled pushes into your routine. Aim for 4 sets of 20 meters with a focus on maintaining good form and pushing through your heels. Remember, you’re not just pushing the sled; you’re pushing the limits!
During the race, pacing is everything. Start strong but don’t burn out too quickly. Use your running strength to your advantage in the earlier segments, but keep an eye on your heart rate. A little strategy goes a long way. Also, practice your transitions during training so they become second nature. Think of it like a dance—smooth, quick, and with just a touch of flair! 💃🕺
Alright, Tony, you've got an excellent foundation to build upon, and now it’s time to turn those weaknesses into strengths. Remember, every champion was once a contender that refused to give up. So, keep pushing, keep training, and keep that fire burning! The next race is an opportunity to show off all that hard work. And hey, if you ever feel like you’re running out of steam, just remember: “Pain is temporary, pride is forever!” 💪
Let’s get to work and make that 2024 Dallas race even more epic! You're in the roxzone now! The Rox-Coach is here to help you crush it!
| Similar Athletes | |||
|---|---|---|---|
| Burrell Nathaniel | 2024 Washington - North American Championships | 01:25:18 | |
| Ravagnati Francesco | 2024 Milan | 01:24:41 | |
| Norman Gareth | 2023 Sydney | 01:24:50 | |
| Mcmorrow William | 2023 London | 01:25:24 | |
| Lavorato Domenic | 2024 Sydney | 01:25:10 | |
| Berg Magnus | 2024 Malaga | 01:24:55 | |
| Latorre Matt | 2021 Birmingham | 01:24:44 | |
| Thies Simon | 2020 Hannover | 01:24:52 | |
| Izzo Timothy | 2022 Chicago | 01:24:53 | |
| Zellner Benedikt | 2023 München | 01:25:26 | |
| 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
Lubs Tony
