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 316 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 Rourke Molly's 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 Rourke Molly 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 Rourke Molly’s 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 Rourke Molly's 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 05:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:30 | 01:00:49 to 56:19 | 78.0% |
| Sled Push | 00:31 | 04:05 to 03:34 | 9.0% |
| Rowing | 00:31 | 06:30 to 05:59 | 9.0% |
| Ski Erg | 00:11 | 05:48 to 05:37 | 3.2% |
| Farmers Carry | 00:03 | 02:55 to 02:52 | 0.9% |
| Sled Pull | 00:00 | 06:02 to 06:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:47 to 08:47 | 0.0% |
| Sandbag Lunges | 00:00 | 06:15 to 06:15 | 0.0% |
| Wall Balls | 00:00 | 07:10 to 07:10 | 0.0% |
| Rourke Molly | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:41 | 00:00 | 06:12 -00:31 | 00:00 +00:00 |
| Ski Erg | 05:48 | 05:41 | 05:35 +00:13 | 06:12 -00:31 |
| Running 2 | 09:36 | 11:29 | 06:45 +02:51 | 11:47 -00:18 |
| Sled Push | 04:05 | 21:05 | 03:33 +00:32 | 18:32 +02:33 |
| Running 3 | 07:26 | 25:10 | 07:09 +00:17 | 22:05 +03:05 |
| Sled Pull | 06:02 | 32:36 | 07:37 -01:35 | 29:14 +03:22 |
| Running 4 | 07:04 | 38:38 | 07:16 -00:12 | 36:51 +01:47 |
| Burpees Broad Jump | 08:47 | 45:42 | 09:17 -00:30 | 44:07 +01:35 |
| Running 5 | 08:03 | 54:29 | 07:34 +00:29 | 53:24 +01:05 |
| Rowing | 06:30 | 01:02:32 | 06:00 +00:30 | 01:00:58 +01:34 |
| Running 6 | 07:25 | 01:09:02 | 07:25 +00:00 | 01:06:58 +02:04 |
| Farmers Carry | 02:55 | 01:16:27 | 02:49 +00:06 | 01:14:23 +02:04 |
| Running 7 | 07:22 | 01:19:22 | 07:23 -00:01 | 01:17:12 +02:10 |
| Sandbag Lunges | 06:15 | 01:26:44 | 06:50 -00:35 | 01:24:35 +02:09 |
| Running 8 | 08:16 | 01:32:59 | 08:19 -00:03 | 01:31:25 +01:34 |
| Wall Balls | 07:10 | 01:41:15 | 07:23 -00:13 | 01:39:44 +01:31 |
| Roxzone | 08:41 | 01:56:57 | 09:50 -01:09 | 01:56:57 |
Molly's total running time of 01:00:49 was 03:02 slower than average. This suggests that she could benefit from improving her overall fitness and transitioning between exercises more efficiently. Additionally, her best running lap time of 00:05:41 was 00:19 faster than average, indicating that she has good speed and endurance in her running abilities.
To improve the Run Total segment, Molly should work on her overall fitness and specifically focus on her transition time between exercises. Incorporating interval training and circuit workouts into her training routine can help improve her cardiovascular endurance and overall fitness level. Additionally, practicing quick transitions between exercises in her training sessions can help her improve her efficiency during the race.
For the Running 2 segment, Molly should focus on improving her running endurance and speed. Interval training, hill sprints, and tempo runs can help her build stamina and improve her running performance. Incorporating strength training exercises that target the lower body, such as squats and lunges, can also help improve her running strength and power.
To improve the Wall Balls segment, Molly should focus on improving her upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws into her training routine can help build the necessary strength for this segment. Additionally, practicing proper form and technique for the wall balls exercise is crucial for efficiency and performance improvement.
For the Rowing segment, Molly should focus on improving her rowing technique and cardiovascular endurance. Incorporating rowing intervals and longer rowing sessions into her training routine can help improve her rowing performance. Additionally, working on her form and technique, including proper posture and efficient stroke mechanics, can help her generate more power and speed during the rowing segment.
To improve the Running 5 segment, Molly should continue to work on her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance. Additionally, incorporating strength training exercises that target the lower body, such as lunges and single-leg squats, can help improve her running strength and power.
To improve the Ski Erg segment, Molly should focus on improving her overall fitness and technique on the Ski Erg machine. Incorporating high-intensity interval training (HIIT) on the Ski Erg, as well as practicing proper technique and form, can help improve her performance in this segment.
Additionally, Molly should prioritize efficient transitions between exercises. Practicing quick transitions in her training sessions and visualizing smooth transitions during the race can help her save valuable time and energy.
Molly should also consider incorporating specific workouts and drills that simulate race conditions into her training routine. This can help her better prepare for the physical and mental demands of the race.
Overall, Molly has shown potential in her running abilities and can benefit from improving her overall fitness, efficiency in transitions, and specific weaknesses identified in the worst-performing segments. With targeted training strategies and techniques, Molly can continue to improve her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Hägg Elin | 2023 Stockholm | 01:57:01 | |
| Tiberti Ljubov | 2023 Amsterdam | 01:56:54 | |
| Jaciubek Sandra | 2023 Warschau | 01:56:53 | |
| Evenson Lisa | 2024 Washington - North American Championships | 01:56:57 | |
| Martin Donna | 2024 Vienna - European Championship | 01:56:48 | |
| Yuzon Nancy | 2024 Anaheim | 01:57:12 | |
| Brekke Jessica | 2024 Houston | 01:57:21 | |
| Gallagher Lauren | 2023 Dublin | 01:57:01 | |
| Herrmann Rena | 2019 Hamburg | 01:57:12 | |
| Waudby Amber | 2024 London | 01:56:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
