Dive into this athlete’s performance at 2023 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 06:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:02 (From 52:24 to 48:22) | 61.3% |
| BBJ | 02:01 (From 08:40 to 06:39) | 30.6% |
| Ski Erg | 00:30 (From 05:43 to 05:13) | 7.6% |
| Rowing | 00:02 (From 05:32 to 05:30) | 0.5% |
| Sled Push | 00:00 (From 02:33 to 02:33) | 0.0% |
| Sled Pull | 00:00 (From 05:05 to 05:05) | 0.0% |
| Farmers Carry | 00:00 (From 01:54 to 01:54) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:08 to 05:08) | 0.0% |
| Wall Balls | 00:00 (From 04:17 to 04:17) | 0.0% |
| Gestwicka Anna | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:52 | 00:00 | 05:27 +00:25 | 00:00 +00:00 |
| Ski Erg | 05:43 | 05:52 | 05:16 +00:27 | 05:27 +00:25 |
| Running 2 | 05:50 | 11:35 | 05:52 -00:02 | 10:43 +00:52 |
| Sled Push | 02:33 | 17:25 | 02:59 -00:26 | 16:35 +00:50 |
| Running 3 | 06:27 | 19:58 | 06:11 +00:16 | 19:34 +00:24 |
| Sled Pull | 05:05 | 26:25 | 06:18 -01:13 | 25:45 +00:40 |
| Running 4 | 06:52 | 31:30 | 06:12 +00:40 | 32:03 -00:33 |
| Burpees Broad Jump | 08:40 | 38:22 | 06:57 +01:43 | 38:15 +00:07 |
| Running 5 | 07:10 | 47:02 | 06:24 +00:46 | 45:12 +01:50 |
| Rowing | 05:32 | 54:12 | 05:34 -00:02 | 51:36 +02:36 |
| Running 6 | 06:31 | 59:44 | 06:15 +00:16 | 57:10 +02:34 |
| Farmers Carry | 01:54 | 01:06:15 | 02:25 -00:31 | 01:03:25 +02:50 |
| Running 7 | 06:34 | 01:08:09 | 06:14 +00:20 | 01:05:50 +02:19 |
| Sandbag Lunges | 05:08 | 01:14:43 | 05:19 -00:11 | 01:12:04 +02:39 |
| Running 8 | 07:12 | 01:19:51 | 06:50 +00:22 | 01:17:23 +02:28 |
| Wall Balls | 04:17 | 01:27:03 | 05:47 -01:30 | 01:24:13 +02:50 |
| Roxzone | 06:41 | 01:37:53 | 07:53 -01:12 | 01:37:53 |
Areas of Improvement:
1. Run Total: Anna's total running time of 00:52:24 is 03:51 slower than the average. To improve this segment, she should focus on enhancing her overall fitness and decreasing her transition time. This can be achieved through interval training, hill sprints, and incorporating speed work into her running routine. Additionally, practicing quick transitions between different exercises can help reduce time spent in the roxzone.
2. Burpees Broad Jump: Anna's time of 00:08:40 for this segment is 02:06 slower than average. To improve performance in this area, she should work on increasing her explosive power and endurance. Exercises such as plyometric burpees, box jumps, and high-intensity interval training (HIIT) can help improve her ability to perform the burpees broad jump efficiently and quickly.
3. Running 5: Anna's time of 00:07:10 for this segment is 00:45 slower than average. To enhance her running performance, she should focus on building endurance and improving her speed. Long-distance runs, tempo runs, and interval training can help increase her running speed and stamina. Incorporating strength training exercises for the lower body, such as squats and lunges, can also contribute to improved running performance.
4. Best Lap: Anna's time of 00:05:50 for her best running lap is a strong performance. This indicates that she has the potential to excel in running segments. To optimize her overall running performance, she should continue to prioritize running training and incorporate targeted workouts to improve speed, endurance, and technique.
In summary, Anna Gestwicka had a strong performance in the 2023 London Hyrox race, finishing in the top 22% overall and in her age group. To improve her performance, Anna should focus on enhancing her overall fitness, decreasing transition times, and targeting specific areas of weakness. By implementing race strategies such as efficient transitions, strategic pacing, and capitalizing on her strengths, Anna can continue to improve her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Garvey Eliza-Joan | 2024 Birmingham | 01:38:03 | |
| Enthoven Maria Lena | 2024 Madrid | 01:38:07 | |
| Gutierrez Patricia | 2024 Fort Lauderdale | 01:37:44 | |
| Varga Veronika | 2023 Warschau | 01:37:29 | |
| Jürgens Bianca | 2024 Hamburg | 01:37:31 | |
| 黄 梦玲 | 2024 Beijing | 01:37:54 | |
| Cranfield Bronwen | 2024 Stockholm | 01:37:56 | |
| Hess Sara | 2023 München | 01:37:46 | |
| Cheung Heidi | 2024 Melbourne | 01:38:16 | |
| Boyd Erin | 2022 Manchester | 01:38:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Gestwicka Anna | 01:36:23 | |
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Gestwicka Anna
