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 1000 similar athletes.
Compare With Another Athlete
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 09:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 07:11 (From 54:24 to 47:13) | 75.1% |
| BBJ | 02:16 (From 08:36 to 06:20) | 23.7% |
| Sled Push | 00:07 (From 03:25 to 03:18) | 1.2% |
| Ski Erg | 00:00 (From 04:04 to 04:04) | 0.0% |
| Sled Pull | 00:00 (From 03:31 to 03:31) | 0.0% |
| Rowing | 00:00 (From 04:28 to 04:28) | 0.0% |
| Farmers Carry | 00:00 (From 02:13 to 02:13) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:24 to 05:24) | 0.0% |
| Wall Balls | 00:00 (From 06:22 to 06:22) | 0.0% |
| Wilson Adrian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:19 | 00:00 | 05:04 +02:15 | 00:00 +00:00 |
| Ski Erg | 04:04 | 07:19 | 04:38 -00:34 | 05:04 +02:15 |
| Running 2 | 06:07 | 11:23 | 05:31 +00:36 | 09:42 +01:41 |
| Sled Push | 03:25 | 17:30 | 03:18 +00:07 | 15:13 +02:17 |
| Running 3 | 06:18 | 20:55 | 06:02 +00:16 | 18:31 +02:24 |
| Sled Pull | 03:31 | 27:13 | 05:46 -02:15 | 24:33 +02:40 |
| Running 4 | 06:30 | 30:44 | 06:02 +00:28 | 30:19 +00:25 |
| Burpees Broad Jump | 08:36 | 37:14 | 06:33 +02:03 | 36:21 +00:53 |
| Running 5 | 06:44 | 45:50 | 06:16 +00:28 | 42:54 +02:56 |
| Rowing | 04:28 | 52:34 | 05:07 -00:39 | 49:10 +03:24 |
| Running 6 | 06:51 | 57:02 | 06:05 +00:46 | 54:17 +02:45 |
| Farmers Carry | 02:13 | 01:03:53 | 02:30 -00:17 | 01:00:22 +03:31 |
| Running 7 | 07:04 | 01:06:06 | 06:03 +01:01 | 01:02:52 +03:14 |
| Sandbag Lunges | 05:24 | 01:13:10 | 06:08 -00:44 | 01:08:55 +04:15 |
| Running 8 | 07:34 | 01:18:34 | 07:03 +00:31 | 01:15:03 +03:31 |
| Wall Balls | 06:22 | 01:26:08 | 07:51 -01:29 | 01:22:06 +04:02 |
| Roxzone | 06:03 | 01:38:24 | 08:27 -02:24 | 01:38:24 |
The total running time of 00:54:24 was 08:17 slower than the average for his finish time. This suggests that Adrian may need to focus on improving his overall fitness and transition time to reduce the time spent in the roxzone. Additionally, his best running lap time of 00:06:07 indicates that he has the potential for strong running performance.
To improve the Running Total segment, Adrian should work on his overall fitness and transition time. Incorporating interval training, such as sprints and hill repeats, will help him build endurance and speed. Additionally, practicing quick transitions between exercises during training will improve his efficiency during the race.
For the Running 1 segment, Adrian should focus on improving his speed and endurance. Incorporating tempo runs and fartlek training into his routine will help him increase his pace and build stamina.
The Burpees Broad Jump segment requires both strength and agility. Adrian should incorporate exercises such as burpees, broad jumps, and plyometric training to improve his explosiveness and power. Additionally, practicing proper form and technique during these exercises will help him perform more efficiently during the race.
To improve his performance in the Running 7 segment, Adrian should focus on increasing his speed and endurance. Incorporating longer distance runs and tempo runs into his training routine will help improve his overall running performance.
He should also strategize his transitions between exercises to minimize time spent in the roxzone. Practicing quick and efficient transitions during training will help him save valuable time during the race.
Additionally, Adrian should pay attention to his nutrition and hydration leading up to and during the race. Proper fueling and hydration will help him maintain energy levels and prevent fatigue.
In conclusion, Adrian Wilson's performance in the 2023 Manchester Hyrox race was commendable, but there are areas where he can improve. By focusing on improving his overall fitness, transition time, and specific segments where he lost the most time, he can enhance his performance in future races. Implementing the suggested training strategies and techniques, such as interval training, strength exercises, and proper form corrections, will help him achieve his goals.
| Similar Athletes | |||
|---|---|---|---|
| Zürn Jochen | 2020 Karlsruhe | 01:38:08 | |
| Gaasch Thomas | 2019 Frankfurt | 01:38:07 | |
| Spangler Jason | 2020 Chicago | 01:38:28 | |
| Garcia Eduardo | 2024 Ciudad de Mexico | 01:38:16 | |
| Vidal Serra Ricardo | 2022 Madrid | 01:38:27 | |
| Duffy Andy | 2024 Glasgow | 01:38:05 | |
| Massyre Jeanmarc | 2023 Singapore | 01:38:31 | |
| Ferrao Ben | 2022 London | 01:38:44 | |
| Chhabra Amit | 2024 Chicago Navy Pier | 01:38:37 | |
| Mcmanus Andy | 2024 Melbourne | 01:38:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham Wilson Adrian | 01:52:59 | |
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Wilson Adrian
