Dive into this athlete’s performance at 2023 Hong Kong 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 06:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 05:32 (From 11:30 to 05:58) | 91.0% |
| BBJ | 00:16 (From 05:12 to 04:56) | 4.4% |
| Farmers Carry | 00:08 (From 02:09 to 02:01) | 2.2% |
| Ski Erg | 00:07 (From 04:29 to 04:22) | 1.9% |
| Run Total | 00:02 (From 41:20 to 41:18) | 0.5% |
| Sled Push | 00:00 (From 01:59 to 01:59) | 0.0% |
| Sled Pull | 00:00 (From 03:40 to 03:40) | 0.0% |
| Rowing | 00:00 (From 04:29 to 04:29) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:34 to 04:34) | 0.0% |
| Macdonald Alistair | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:54 | 00:00 | 04:36 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:54 | 04:25 +00:04 | 04:36 -00:42 |
| Running 2 | 04:49 | 08:23 | 04:54 -00:05 | 09:01 -00:38 |
| Sled Push | 01:59 | 13:12 | 02:51 -00:52 | 13:55 -00:43 |
| Running 3 | 05:14 | 15:11 | 05:21 -00:07 | 16:46 -01:35 |
| Sled Pull | 03:40 | 20:25 | 04:51 -01:11 | 22:07 -01:42 |
| Running 4 | 05:23 | 24:05 | 05:20 +00:03 | 26:58 -02:53 |
| Burpees Broad Jump | 05:12 | 29:28 | 05:14 -00:02 | 32:18 -02:50 |
| Running 5 | 05:18 | 34:40 | 05:30 -00:12 | 37:32 -02:52 |
| Rowing | 04:29 | 39:58 | 04:47 -00:18 | 43:02 -03:04 |
| Running 6 | 05:19 | 44:27 | 05:21 -00:02 | 47:49 -03:22 |
| Farmers Carry | 02:09 | 49:46 | 02:09 +00:00 | 53:10 -03:24 |
| Running 7 | 05:30 | 51:55 | 05:20 +00:10 | 55:19 -03:24 |
| Sandbag Lunges | 04:34 | 57:25 | 05:01 -00:27 | 01:00:39 -03:14 |
| Running 8 | 05:56 | 01:01:59 | 05:56 +00:00 | 01:05:40 -03:41 |
| Wall Balls | 11:30 | 01:07:55 | 06:24 +05:06 | 01:11:36 -03:41 |
| Roxzone | 05:25 | 01:24:43 | 06:43 -01:18 | 01:24:43 |
In terms of his running performance, Alistair had a total running time of 00:41:20, which was 14 seconds slower than the average. This indicates that he may benefit from improving his overall fitness and transition time.
By implementing these strategies and incorporating specific training exercises and drills, Alistair can improve his performance in the areas that need attention. With consistent and targeted training, he can continue to excel in Hyrox races and achieve even better results in the future.
| Similar Athletes | |||
|---|---|---|---|
| Bettiol Stefano | 2024 Rimini | 01:24:34 | |
| Brown Alan | 2024 Glasgow | 01:24:51 | |
| Accettulli Riccardo | 2024 Milan | 01:24:20 | |
| Swiderski Piotr | 2024 Katowice | 01:24:40 | |
| Klein Thomas | 2024 Stuttgart | 01:25:02 | |
| Baker Stephen | 2023 Frankfurt | 01:25:10 | |
| Rossin Alessandro | 2024 Milan | 01:24:28 | |
| Bannier Maarten | 2024 Amsterdam | 01:24:40 | |
| Van Dillen Lex | 2024 Amsterdam | 01:24:53 | |
| Bilionis George | 2024 Melbourne | 01:24:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Singapore Macdonald Alistair | 01:17:26 | |
| 2024 Singapore National Stadium Macdonald Alistair | 01:38:30 | |
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Macdonald Alistair
