Dive into this athlete’s performance at 2024 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 302 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 15:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 07:55 (From 17:59 to 10:04) | 50.5% |
| Sandbag Lunges | 05:43 (From 13:19 to 07:36) | 36.5% |
| BBJ | 02:03 (From 10:19 to 08:16) | 13.1% |
| Ski Erg | 00:00 (From 04:44 to 04:44) | 0.0% |
| Sled Push | 00:00 (From 03:32 to 03:32) | 0.0% |
| Sled Pull | 00:00 (From 06:22 to 06:22) | 0.0% |
| Rowing | 00:00 (From 05:19 to 05:19) | 0.0% |
| Farmers Carry | 00:00 (From 02:20 to 02:20) | 0.0% |
| Run Total | 00:00 (From 50:58 to 50:58) | 0.0% |
| Sawyer Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:17 | 00:00 | 05:53 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:44 | 06:17 | 04:57 -00:13 | 05:53 +00:24 |
| Running 2 | 05:40 | 11:01 | 06:28 -00:48 | 10:50 +00:11 |
| Sled Push | 03:32 | 16:41 | 04:16 -00:44 | 17:18 -00:37 |
| Running 3 | 06:04 | 20:13 | 07:27 -01:23 | 21:34 -01:21 |
| Sled Pull | 06:22 | 26:17 | 07:10 -00:48 | 29:01 -02:44 |
| Running 4 | 06:17 | 32:39 | 07:25 -01:08 | 36:11 -03:32 |
| Burpees Broad Jump | 10:19 | 38:56 | 08:47 +01:32 | 43:36 -04:40 |
| Running 5 | 06:25 | 49:15 | 07:52 -01:27 | 52:23 -03:08 |
| Rowing | 05:19 | 55:40 | 05:36 -00:17 | 01:00:15 -04:35 |
| Running 6 | 06:09 | 01:00:59 | 07:28 -01:19 | 01:05:51 -04:52 |
| Farmers Carry | 02:20 | 01:07:08 | 02:58 -00:38 | 01:13:19 -06:11 |
| Running 7 | 06:21 | 01:09:28 | 07:29 -01:08 | 01:16:17 -06:49 |
| Sandbag Lunges | 13:19 | 01:15:49 | 08:20 +04:59 | 01:23:46 -07:57 |
| Running 8 | 07:49 | 01:29:08 | 09:50 -02:01 | 01:32:06 -02:58 |
| Wall Balls | 17:59 | 01:36:57 | 10:44 +07:15 | 01:41:56 -04:59 |
| Roxzone | 09:24 | 02:04:10 | 11:30 -02:06 | 02:04:10 |
Rob Sawyer's performance in the 2024 Birmingham Hyrox race was commendable. Placing in the top 64% of the overall athletes and in the top 68% of his age group, he demonstrated impressive endurance and strength. Notably, his total running time was 09:12 faster than the average, indicating a strong running profile. However, we see a trend of faster starts in the running segments that could indicate a need to adjust pacing strategies. His roxzone time was faster than average suggesting efficient transitions and good overall fitness.
Based on the analysis, it's recommended to adjust pacing during the race. Starting too quickly in the running segments can lead to fatigue later on. A more balanced approach, maintaining a steady pace throughout, may result in a better overall time. For segments following strength exercises, like Sandbag Lunges or Wall Balls, taking a few seconds to recover before starting the run can help maintain a consistent running pace.
In terms of training, a combination of running and strength exercises should be implemented. The running sessions should aim to improve endurance and pace management, while the strength training should focus on the muscles most utilized in the Hyrox race.
Finally, practicing the transitions between running and strength exercises can help reduce the roxzone time even further, leading to an improved overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Wosik Steffen | 2019 Hamburg | 02:03:50 | |
| Ponticorvo Nino | 2024 Rotterdam | 02:04:37 | |
| German Asaf | 2023 Chicago | 02:03:49 | |
| Arnold Tyron Jay | 2019 Karlsruhe | 02:04:20 | |
| Alexandrou Dassos | 2022 London | 02:04:13 | |
| Stokes Ronald | 2024 Turin | 02:04:38 | |
| Russell Mike | 2023 Manchester | 02:04:39 | |
| Anand Anuj | 2022 Amsterdam | 02:04:14 | |
| Luckner Nikolas | 2023 Hamburg | 02:04:36 | |
| Lischke Markus | 2024 Stuttgart | 02:04:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Sawyer Rob, Smith Wendy | 01:38:32 | |
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Sawyer Rob
