Dive into this athlete’s performance at 2023 Amsterdam 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 438 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 09:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 08:09 (From 01:03:09 to 55:00) | 85.6% |
| Rowing | 00:52 (From 06:46 to 05:54) | 9.1% |
| Sled Push | 00:12 (From 03:39 to 03:27) | 2.1% |
| Ski Erg | 00:11 (From 05:45 to 05:34) | 1.9% |
| Farmers Carry | 00:07 (From 02:53 to 02:46) | 1.2% |
| Sled Pull | 00:00 (From 05:21 to 05:21) | 0.0% |
| BBJ | 00:00 (From 07:28 to 07:28) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:31 to 05:31) | 0.0% |
| Wall Balls | 00:00 (From 06:01 to 06:01) | 0.0% |
| Hoving Laura | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 06:05 -01:30 | 00:00 +00:00 |
| Ski Erg | 05:45 | 04:35 | 05:32 +00:13 | 06:05 -01:30 |
| Running 2 | 06:51 | 10:20 | 06:36 +00:15 | 11:37 -01:17 |
| Sled Push | 03:39 | 17:11 | 03:23 +00:16 | 18:13 -01:02 |
| Running 3 | 07:48 | 20:50 | 07:00 +00:48 | 21:36 -00:46 |
| Sled Pull | 05:21 | 28:38 | 07:31 -02:10 | 28:36 +00:02 |
| Running 4 | 07:58 | 33:59 | 07:04 +00:54 | 36:07 -02:08 |
| Burpees Broad Jump | 07:28 | 41:57 | 08:44 -01:16 | 43:11 -01:14 |
| Running 5 | 08:10 | 49:25 | 07:23 +00:47 | 51:55 -02:30 |
| Rowing | 06:46 | 57:35 | 05:56 +00:50 | 59:18 -01:43 |
| Running 6 | 08:03 | 01:04:21 | 07:16 +00:47 | 01:05:14 -00:53 |
| Farmers Carry | 02:53 | 01:12:24 | 02:48 +00:05 | 01:12:30 -00:06 |
| Running 7 | 08:40 | 01:15:17 | 07:14 +01:26 | 01:15:18 -00:01 |
| Sandbag Lunges | 05:31 | 01:23:57 | 06:32 -01:01 | 01:22:32 +01:25 |
| Running 8 | 11:08 | 01:29:28 | 08:12 +02:56 | 01:29:04 +00:24 |
| Wall Balls | 06:01 | 01:40:36 | 07:02 -01:01 | 01:37:16 +03:20 |
| Roxzone | 07:18 | 01:53:46 | 09:28 -02:10 | 01:53:46 |
Based on her splits analysis, Laura's overall running time of 01:03:09 is 09:27 slower than the average. This indicates that she should focus on improving her running performance. However, it's worth noting that her best running lap was 00:04:35, which was 01:11 faster than the average. This suggests that Laura has the potential to excel in running if she can maintain her pace consistently throughout the race.
- Transitions: Laura should aim to minimize her time spent in the roxzone, as this indicates rest or slower transitions. Improving her overall fitness and practicing efficient transitions between exercises will help reduce her time in the roxzone, leading to better overall race performance.
- Strength Training: Laura should continue to prioritize strength training to improve her overall performance. By focusing on exercises that target the major muscle groups used in the HYROX race, such as squats, lunges, deadlifts, and push-ups, she can enhance her overall strength and power. Incorporating resistance training and plyometric exercises will also help improve her explosive strength and agility.
- Running Technique: Laura should work on refining her running technique to improve her overall running performance. This includes maintaining proper posture, using her arms efficiently, and ensuring a midfoot strike. Incorporating drills such as high knees, butt kicks, and strides into her training routine will help reinforce good running form.
- Endurance Training: Laura should incorporate endurance training into her routine to improve her overall stamina. Long-distance runs, interval training, and hill sprints can help increase her aerobic capacity and endurance, enabling her to maintain a steady pace throughout the race.
By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to her areas of improvement, Laura can enhance her race performance and achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Lupia Maria | 2024 Melbourne | 01:53:16 | |
| Renner Julia | 2024 Rotterdam | 01:53:57 | |
| Converse Andrea | 2023 Anaheim | 01:54:08 | |
| Sudiro Sara | 2024 Milan | 01:53:23 | |
| Trahan Sophia | 2018 Wien | 01:53:16 | |
| Morrell Beth | 2024 Birmingham | 01:53:31 | |
| Ni Riain Fionnuala | 2023 Dublin | 01:53:36 | |
| Mckinven Beth | 2024 Sports Direct HYROX London | 01:53:55 | |
| Lindberg Ditte | 2023 Malmö | 01:54:08 | |
| Liu Ashley | 2024 Sydney | 01:53:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam Hoving Laura | 01:42:15 | |
| 2024 Amsterdam Hoving Laura, Groenewold Judith | 01:42:48 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Hoving Laura
