Dive into this athlete’s performance at 2023 Manchester 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 301 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 Ellis Kristian'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 Ellis Kristian 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 Ellis Kristian’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 Ellis Kristian'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 09:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:14 | 51:09 to 42:55 | 88.5% |
| Burpees Broad Jump | 00:56 | 06:02 to 05:06 | 10.0% |
| Farmers Carry | 00:08 | 02:44 to 02:36 | 1.4% |
| Ski Erg | 00:00 | 04:01 to 04:01 | 0.0% |
| Sled Push | 00:00 | 03:46 to 03:46 | 0.0% |
| Sled Pull | 00:00 | 05:03 to 05:03 | 0.0% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Sandbag Lunges | 00:00 | 05:18 to 05:18 | 0.0% |
| Wall Balls | 00:00 | 06:06 to 06:06 | 0.0% |
| Ellis Kristian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:31 | 00:00 | 04:30 +02:01 | 00:00 +00:00 |
| Ski Erg | 04:01 | 06:31 | 04:21 -00:20 | 04:30 +02:01 |
| Running 2 | 05:51 | 10:32 | 04:57 +00:54 | 08:51 +01:41 |
| Sled Push | 03:46 | 16:23 | 04:14 -00:28 | 13:48 +02:35 |
| Running 3 | 06:06 | 20:09 | 05:34 +00:32 | 18:02 +02:07 |
| Sled Pull | 05:03 | 26:15 | 07:39 -02:36 | 23:36 +02:39 |
| Running 4 | 06:15 | 31:18 | 05:34 +00:41 | 31:15 +00:03 |
| Burpees Broad Jump | 06:02 | 37:33 | 05:14 +00:48 | 36:49 +00:44 |
| Running 5 | 06:29 | 43:35 | 05:40 +00:49 | 42:03 +01:32 |
| Rowing | 04:30 | 50:04 | 04:48 -00:18 | 47:43 +02:21 |
| Running 6 | 06:33 | 54:34 | 05:34 +00:59 | 52:31 +02:03 |
| Farmers Carry | 02:44 | 01:01:07 | 02:35 +00:09 | 58:05 +03:02 |
| Running 7 | 06:19 | 01:03:51 | 05:42 +00:37 | 01:00:40 +03:11 |
| Sandbag Lunges | 05:18 | 01:10:10 | 05:51 -00:33 | 01:06:22 +03:48 |
| Running 8 | 07:08 | 01:15:28 | 06:26 +00:42 | 01:12:13 +03:15 |
| Wall Balls | 06:06 | 01:22:36 | 08:08 -02:02 | 01:18:39 +03:57 |
| Roxzone | 05:24 | 01:33:59 | 07:12 -01:48 | 01:33:59 |
Analysis of Splits:
- Running 1: 00:06:31 (01:48 slower than average)
- Ski Erg: 00:04:01 (00:32 faster than average)
- Running 2: 00:05:51 (00:34 slower than average)
- Sled Push: 00:03:46 (00:18 slower than average)
- Running 3: 00:06:06 (00:13 slower than average)
- Sled Pull: 00:05:03 (00:45 faster than average)
- Running 4: 00:06:15 (00:25 slower than average)
- Burpees Broad Jump: 00:06:02 (00:15 slower than average)
- Running 5: 00:06:29 (00:27 slower than average)
- Rowing: 00:04:30 (00:26 faster than average)
- Running 6: 00:06:33 (00:41 slower than average)
- Farmers Carry: 00:02:44 (00:18 slower than average)
- Running 7: 00:06:19 (00:27 slower than average)
- Sandbag Lunges: 00:05:18 (00:21 faster than average)
- Running 8: 00:07:08 (00:20 slower than average)
- Wall Balls: 00:06:06 (01:21 faster than average)
- Roxzone: 00:05:24 (02:20 faster than average)
To improve performance in these segments, it is crucial for Kristian to focus on both his overall fitness level and his transition time. By enhancing his overall fitness, he will be able to maintain a faster pace throughout the race. Additionally, improving his transition time will reduce the time spent in the roxzone and allow for a more seamless flow between exercises.
Training Strategies and Techniques:
1. Overall Fitness Improvement:
- Incorporate interval training into the workout routine to increase cardiovascular endurance and speed.
- Include high-intensity interval training (HIIT) sessions to improve overall strength and power.
- Implement circuit training to enhance muscular endurance and stamina.
- Engage in plyometric exercises such as box jumps, squat jumps, and burpees to improve explosive power for faster running and transitions.
2. Transition Time Improvement:
- Practice specific transition exercises, such as quickly switching between equipment and movements in a controlled manner.
- Incorporate agility ladder drills and cone drills to improve footwork and agility during transitions.
- Work on mental focus and concentration during transitions to minimize time lost due to distractions or confusion.
3. Running Performance Improvement:
- Include longer distance runs to improve endurance and stamina for sustained running segments.
- Incorporate interval training with varied intensities to simulate the pace changes experienced during the race.
- Implement hill sprints and incline running to build strength and power necessary for uphill sections of the race.
4. Strength Improvement:
- Include strength training exercises such as squats, deadlifts, lunges, and bench press to build overall strength and power.
- Incorporate functional training exercises that mimic the movements encountered in the race, such as sled pushes and pulls, farmers carries, and sandbag lunges.
- Focus on core strengthening exercises to improve stability and balance during various movements.
By implementing these strategies and focusing on the identified areas of improvement, Kristian Ellis can enhance his performance in future Hyrox races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Aiwone John | 2023 London | 01:34:15 | |
| Borrett James | 2024 World Championships Nice | 01:34:07 | |
| Lagarrigue Florian | 2024 Marseille | 01:33:54 | |
| Jackson Byran | 2023 Dublin | 01:33:59 | |
| Mcshane Sean | 2024 World Championships Nice | 01:33:48 | |
| In den Eng Corwin | 2021 Amsterdam | 01:34:07 | |
| Aparo Filippo | 2023 Milan | 01:34:14 | |
| Hörold Jonas | 2019 Hamburg | 01:34:01 | |
| Pohl Jannik | 2020 Hannover | 01:34:22 | |
| Rother Thomas | 2019 Hannover | 01:34:28 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:23:46 | |
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