Dive into this athlete’s performance at 2023 Rotterdam 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 03:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:47 (From 06:45 to 04:58) | 55.2% |
| Farmers Carry | 00:33 (From 02:35 to 02:02) | 17.0% |
| Wall Balls | 00:26 (From 06:27 to 06:01) | 13.4% |
| Ski Erg | 00:12 (From 04:34 to 04:22) | 6.2% |
| Sandbag Lunges | 00:10 (From 04:58 to 04:48) | 5.2% |
| Rowing | 00:04 (From 04:47 to 04:43) | 2.1% |
| Sled Pull | 00:02 (From 04:39 to 04:37) | 1.0% |
| Sled Push | 00:00 (From 02:30 to 02:30) | 0.0% |
| Run Total | 00:00 (From 41:17 to 41:17) | 0.0% |
| Thelen Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 04:35 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:37 | 04:26 +00:08 | 04:35 -00:58 |
| Running 2 | 05:09 | 08:11 | 04:55 +00:14 | 09:01 -00:50 |
| Sled Push | 02:30 | 13:20 | 02:51 -00:21 | 13:56 -00:36 |
| Running 3 | 05:25 | 15:50 | 05:22 +00:03 | 16:47 -00:57 |
| Sled Pull | 04:39 | 21:15 | 04:53 -00:14 | 22:09 -00:54 |
| Running 4 | 05:27 | 25:54 | 05:20 +00:07 | 27:02 -01:08 |
| Burpees Broad Jump | 06:45 | 31:21 | 05:16 +01:29 | 32:22 -01:01 |
| Running 5 | 05:50 | 38:06 | 05:30 +00:20 | 37:38 +00:28 |
| Rowing | 04:47 | 43:56 | 04:48 -00:01 | 43:08 +00:48 |
| Running 6 | 05:18 | 48:43 | 05:21 -00:03 | 47:56 +00:47 |
| Farmers Carry | 02:35 | 54:01 | 02:09 +00:26 | 53:17 +00:44 |
| Running 7 | 05:15 | 56:36 | 05:20 -00:05 | 55:26 +01:10 |
| Sandbag Lunges | 04:58 | 01:01:51 | 05:02 -00:04 | 01:00:46 +01:05 |
| Running 8 | 05:21 | 01:06:49 | 05:57 -00:36 | 01:05:48 +01:01 |
| Wall Balls | 06:27 | 01:12:10 | 06:27 +00:00 | 01:11:45 +00:25 |
| Roxzone | 06:30 | 01:24:57 | 06:45 -00:15 | 01:24:57 |
In terms of running, Simon's total running time of 00:41:17 was only 2 seconds slower than the average. This suggests that he has a balanced profile as a runner and strength athlete. His best running lap of 00:03:37 was 50 seconds faster than average, indicating his strength in this area.
To improve performance in the Burpees Broad Jump, Simon should focus on improving his speed and explosiveness in this movement. Incorporating exercises such as plyometric jumps, box jumps, and explosive push-ups can help increase power and efficiency in the burpees. Additionally, practicing the broad jump technique and ensuring proper form and landing mechanics will also contribute to improved performance in this segment.
For the Farmers Carry, Simon should work on increasing his grip strength and overall strength endurance. Exercises such as farmer's walks, deadlifts, and grip-specific exercises like plate pinches or hanging from a bar can help improve his ability to carry heavy loads for extended periods. Additionally, incorporating interval training with shorter farmers carry distances can help improve his speed and efficiency in this segment.
In the Running 5 and Running 2 segments, Simon should focus on improving his overall running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, working on lower body strength exercises such as squats, lunges, and plyometric movements can also contribute to improved running speed and efficiency.
Firstly, Simon should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure that he has enough energy and strength for the later segments of the race where he tends to lose time.
Secondly, Simon should prioritize improving his transitions between segments in the roxzone. By working on his overall fitness and transition time, he can reduce the time spent in these zones and gain an advantage over his competitors. Incorporating high-intensity interval training and practicing quick transitions in training can help improve his overall fitness and efficiency during the race.
Lastly, Simon should consider practicing specific compromised running scenarios in his training. This can include running on uneven terrain, running while fatigued, or running with weighted implements to simulate the demands of the race. By training in these specific scenarios, Simon can better prepare himself for the challenges he may face during the race and improve his overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Tomkinson Robert | 2023 Hong Kong | 01:24:28 | |
| Wong Jason | 2024 New York | 01:25:10 | |
| Weston Mark | 2024 Berlin | 01:24:43 | |
| Thomas Dean | 2024 London | 01:25:14 | |
| Sittel Thomas | 2023 München | 01:25:24 | |
| Morales Pacheco Miguel Ángel | 2024 Malaga | 01:24:28 | |
| Negri Sam | 2023 Melbourne | 01:25:16 | |
| Harris Liam | 2023 London | 01:25:18 | |
| Hofman Marcel | 2023 Amsterdam | 01:25:17 | |
| Grambke Michael | 2021 Berlin | 01:25:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Frankfurt Thelen Simon, Schönle Thomas | 01:04:27 | |
| 2023 Frankfurt Thelen Simon, Schönle Thomas | 01:08:19 | |
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Thelen Simon
