Dive into this athlete’s performance at 2023 World Championships 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 595 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 Porter Rod'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 Porter Rod 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 Porter Rod’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 Porter Rod'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 06:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:26 | 42:08 to 37:42 | 71.3% |
| Sled Push | 01:08 | 04:29 to 03:21 | 18.2% |
| Wall Balls | 00:34 | 06:45 to 06:11 | 9.1% |
| Ski Erg | 00:03 | 04:11 to 04:08 | 0.8% |
| Rowing | 00:02 | 04:29 to 04:27 | 0.5% |
| Sled Pull | 00:00 | 05:31 to 05:31 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:32 to 03:32 | 0.0% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Porter Rod | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 04:07 +00:01 | 00:00 +00:00 |
| Ski Erg | 04:11 | 04:08 | 04:11 +00:00 | 04:07 +00:01 |
| Running 2 | 05:01 | 08:19 | 04:29 +00:32 | 08:18 +00:01 |
| Sled Push | 04:29 | 13:20 | 03:40 +00:49 | 12:47 +00:33 |
| Running 3 | 05:08 | 17:49 | 04:55 +00:13 | 16:27 +01:22 |
| Sled Pull | 05:31 | 22:57 | 06:10 -00:39 | 21:22 +01:35 |
| Running 4 | 05:23 | 28:28 | 04:54 +00:29 | 27:32 +00:56 |
| Burpees Broad Jump | 03:32 | 33:51 | 04:15 -00:43 | 32:26 +01:25 |
| Running 5 | 05:27 | 37:23 | 05:00 +00:27 | 36:41 +00:42 |
| Rowing | 04:29 | 42:50 | 04:31 -00:02 | 41:41 +01:09 |
| Running 6 | 05:30 | 47:19 | 04:53 +00:37 | 46:12 +01:07 |
| Farmers Carry | 01:54 | 52:49 | 02:13 -00:19 | 51:05 +01:44 |
| Running 7 | 05:37 | 54:43 | 04:57 +00:40 | 53:18 +01:25 |
| Sandbag Lunges | 04:26 | 01:00:20 | 04:59 -00:33 | 58:15 +02:05 |
| Running 8 | 05:57 | 01:04:46 | 05:27 +00:30 | 01:03:14 +01:32 |
| Wall Balls | 06:45 | 01:10:43 | 06:41 +00:04 | 01:08:41 +02:02 |
| Roxzone | 03:47 | 01:21:07 | 05:45 -01:58 | 01:21:07 |
Rod's total running time was 00:42:08, which was 02:51 slower than the average. This indicates that he may need to focus more on improving his overall fitness and transition time in order to decrease the time spent in the Roxzone.
In terms of overall running performance, Rod's total running time was faster than average, which suggests that he has a runner profile and should focus on strength training to improve his performance.
To improve in the Run Total segment, Rod should work on his overall fitness and transition time. He can incorporate interval training, such as high-intensity interval training (HIIT), to improve his speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help him save time in the Roxzone.
For the Sled Push segment, Rod should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help him improve his pushing strength. He should also work on his technique, making sure to maintain proper form and engage his glutes and core muscles.
In the Wall Balls segment, Rod should work on improving his upper body strength and endurance. Exercises such as shoulder presses, push-ups, and kettlebell swings can help him develop the necessary strength for this movement. Additionally, practicing proper form and efficient movement in the wall ball exercise can help him save time in this segment.
For the Sled Pull segment, Rod should focus on improving his pulling strength and technique. Exercises such as rows, pull-ups, and bent-over rows can help him develop the necessary strength in his back and arms. He should also work on his grip strength, as this can significantly impact his performance in the sled pull.
In the Running 7, Running 6, Running 2, Running 4, Running 5, and Running 8 segments, Rod should focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine can help him build endurance. He should also practice pacing himself during these runs, making sure to maintain a consistent speed throughout the segment.
Additionally, Rod should focus on his form and technique in each exercise. Efficient movement and proper form can help him save time and energy. He should also practice mental focus and resilience, as the race can be physically and mentally demanding.
Overall, by incorporating targeted training strategies and techniques, Rod can improve his performance in the Hyrox race and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Trumeau Aurélien | 2024 Bordeaux | 01:20:38 | |
| Ruszczyk Szymon | 2024 Poznan | 01:20:48 | |
| Pickard Domenik | 2024 Köln | 01:21:37 | |
| Conceição Filipe | 2023 Rotterdam | 01:21:33 | |
| Germain Elouan | 2024 Marseille | 01:20:54 | |
| Fuchs Markus | 2019 Nürnberg | 01:21:35 | |
| Smith Zak | 2024 Glasgow | 01:21:14 | |
| Fallek Alexander | 2022 Dallas | 01:20:50 | |
| Ledesma Espinoza Bryan V | 2024 Ciudad de Mexico | 01:20:47 | |
| Landers Bryce | 2022 Chicago | 01:21:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Los Angeles | 01:18:05 | |
| 2023 Anaheim | 01:15:24 | |
| 2023 Los Angeles | 01:28:28 | |
| 2024 Washington - North American Championships | 01:23:19 | |
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