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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:56 (From 07:51 to 05:55) | 40.6% |
| BBJ | 01:05 (From 05:58 to 04:53) | 22.7% |
| Sled Push | 00:31 (From 03:10 to 02:39) | 10.8% |
| Rowing | 00:23 (From 05:05 to 04:42) | 8.0% |
| Farmers Carry | 00:23 (From 02:24 to 02:01) | 8.0% |
| Sled Pull | 00:20 (From 04:53 to 04:33) | 7.0% |
| Sandbag Lunges | 00:08 (From 04:52 to 04:44) | 2.8% |
| Ski Erg | 00:00 (From 04:12 to 04:12) | 0.0% |
| Run Total | 00:00 (From 39:47 to 39:47) | 0.0% |
| Ross Dan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:34 -01:01 | 00:00 +00:00 |
| Ski Erg | 04:12 | 03:33 | 04:25 -00:13 | 04:34 -01:01 |
| Running 2 | 04:44 | 07:45 | 04:53 -00:09 | 08:59 -01:14 |
| Sled Push | 03:10 | 12:29 | 02:52 +00:18 | 13:52 -01:23 |
| Running 3 | 05:11 | 15:39 | 05:20 -00:09 | 16:44 -01:05 |
| Sled Pull | 04:53 | 20:50 | 04:51 +00:02 | 22:04 -01:14 |
| Running 4 | 05:17 | 25:43 | 05:18 -00:01 | 26:55 -01:12 |
| Burpees Broad Jump | 05:58 | 31:00 | 05:12 +00:46 | 32:13 -01:13 |
| Running 5 | 05:20 | 36:58 | 05:28 -00:08 | 37:25 -00:27 |
| Rowing | 05:05 | 42:18 | 04:47 +00:18 | 42:53 -00:35 |
| Running 6 | 05:02 | 47:23 | 05:20 -00:18 | 47:40 -00:17 |
| Farmers Carry | 02:24 | 52:25 | 02:08 +00:16 | 53:00 -00:35 |
| Running 7 | 05:10 | 54:49 | 05:19 -00:09 | 55:08 -00:19 |
| Sandbag Lunges | 04:52 | 59:59 | 04:59 -00:07 | 01:00:27 -00:28 |
| Running 8 | 05:35 | 01:04:51 | 05:54 -00:19 | 01:05:26 -00:35 |
| Wall Balls | 07:51 | 01:10:26 | 06:20 +01:31 | 01:11:20 -00:54 |
| Roxzone | 06:14 | 01:24:21 | 06:41 -00:27 | 01:24:21 |
- Transitions: To improve performance in the Roxzone, Dan Ross should work on improving his overall fitness and transition time. Incorporating interval training, circuit workouts, and specific transition drills can help improve his overall fitness and reduce transition time, allowing him to gain an advantage in the race.
- Strength Training: As Dan Ross has a strong running profile, he should continue to focus on building strength in order to improve his performance in the strength-based segments. Incorporating strength training exercises such as squats, lunges, deadlifts, and kettlebell swings can help him develop the necessary strength and power for these segments.
- Endurance Training: While focusing on strength, Dan Ross should not neglect his endurance training. Incorporating regular long-distance runs, interval training, and hill sprints can help improve his endurance and overall race performance.
- Practice Specific Techniques: To improve performance in specific segments, Dan Ross should practice the techniques and movements required for each segment. This includes practicing proper form and timing for wall balls, burpees, rowing, and farmers carry. Regular practice and repetition will help him become more efficient in these movements, resulting in faster times.
Overall, Dan Ross has shown great potential in the Hyrox race, with a strong running profile and solid overall performance. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Crisman Alex | 2022 Chicago | 01:24:47 | |
| Gudmundsson Christoffer | 2023 Malmö | 01:24:21 | |
| Stouten Martijn | 2024 Amsterdam | 01:24:40 | |
| Khatib Jan Victor | 2024 Köln | 01:24:44 | |
| Nzsdejan Areg | 2024 Poznan | 01:24:37 | |
| Fijalkowski Igor | 2022 Birmingham | 01:24:20 | |
| Swinburne Sean | 2022 Birmingham | 01:24:32 | |
| Foley Nigel | 2024 Gdansk | 01:23:55 | |
| Scholten Marco | 2024 Amsterdam | 01:24:27 | |
| Pelade Alexandre | 2024 Madrid | 01:24:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester Ross Dan | 01:38:23 | |
| 2024 Birmingham Tarney Warren, Ross Dan | 01:07:48 | |
| 2024 London Ross Dan, Nottage Nathan | 01:06:25 | |
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Ross Dan
