Dive into this athlete’s performance at 2024 Melbourne 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.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Spread of Splits Time
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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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
02:58.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ashley Badcock delivered a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 22% overall and top 17% in his age group. His total running time was 2:03 faster than the average, indicating a strong runner profile. Notably, Ashley started the race with a consistent pace, maintaining above-average speed in the initial running segments (Running 1 to Running 4). His ability to maintain speed early on without significant drop-offs suggests excellent aerobic conditioning and pacing strategy. However, the data indicates that improvements in strength-based exercises could elevate Ashley's performance to the next level, particularly in segments where he lost time compared to the average.
Segments to Improve
Roxzone (00:07:46, 87 Percentile Rank)
The Roxzone transitions were significantly slower, indicating potential time lost in between exercise zones. To enhance transition efficiency, Ashley should focus on improving overall fitness and transition drills. Training Strategy:
Incorporate transition drills that simulate moving from one exercise to another without significant rest.
Practice quick transitions in training sessions, focusing on maintaining momentum and reducing downtime.
Include high-intensity interval training (HIIT) to improve cardiovascular endurance, enabling faster recovery during transitions.
Burpees Broad Jump (00:05:39, 84 Percentile Rank)
The burpees segment was 48 seconds slower than average. Improving explosive strength and endurance will be key. Training Strategy:
Incorporate plyometric drills like box jumps and tuck jumps to enhance explosive power.
Perform burpee intervals, such as 30 seconds on, 30 seconds off, to build endurance and efficiency in this movement.
Focus on maintaining a steady pace during burpees to avoid excessive fatigue.
Sandbag Lunges (00:05:37, 88 Percentile Rank)
Sandbag lunges were another area where time was lost. Improving leg strength and stability will be beneficial. Training Strategy:
Introduce weighted lunges and split squats into your routine to build lower body strength.
Practice sandbag carries and lunges to get accustomed to the movement and weight.
Work on core stability exercises, such as planks and Russian twists, to maintain form during lunges.
Wall Balls (00:06:11, 61 Percentile Rank)
Wall balls were marginally slower than average, indicating room for improvement in power and coordination. Training Strategy:
Perform wall ball intervals, focusing on consistent technique and rhythm.
Incorporate medicine ball throws to develop explosive power in the upper body.
Work on full-body conditioning to improve endurance and maintain form.
Sled Pull (00:04:37, 51 Percentile Rank)
While Ashley was slightly faster than average, there's potential for more efficiency in the sled pull. Training Strategy:
Include sled drags and rows in training to build upper body and grip strength.
Focus on technique, ensuring a low, steady pull without unnecessary movements.
Perform compound exercises like deadlifts to improve overall strength.
Race Strategies
Adopt a steady pacing strategy, leveraging strong running segments to gain an early advantage without burning out.
Practice mental resilience techniques to maintain focus and consistency during challenging segments like burpees and wall balls.
Implement a warm-up routine that includes dynamic stretching and light cardio to prepare the body for quick transitions.
Visualize the race course and transitions to mentally prepare for efficient movement between zones.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men