Dive into this athlete’s performance at 2024 Birmingham 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 03:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:03 (From 38:36 to 36:33) | 55.7% |
| Sandbag Lunges | 00:47 (From 04:44 to 03:57) | 21.3% |
| Wall Balls | 00:20 (From 05:12 to 04:52) | 9.0% |
| Sled Push | 00:12 (From 02:23 to 02:11) | 5.4% |
| Farmers Carry | 00:11 (From 01:53 to 01:42) | 5.0% |
| Sled Pull | 00:03 (From 03:51 to 03:48) | 1.4% |
| Rowing | 00:03 (From 04:30 to 04:27) | 1.4% |
| Ski Erg | 00:02 (From 04:10 to 04:08) | 0.9% |
| BBJ | 00:00 (From 03:45 to 03:45) | 0.0% |
| Sinclair Brad | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:15 | 00:00 | 04:13 +01:02 | 00:00 +00:00 |
| Ski Erg | 04:10 | 05:15 | 04:17 -00:07 | 04:13 +01:02 |
| Running 2 | 04:30 | 09:25 | 04:28 +00:02 | 08:30 +00:55 |
| Sled Push | 02:23 | 13:55 | 02:34 -00:11 | 12:58 +00:57 |
| Running 3 | 04:45 | 16:18 | 04:51 -00:06 | 15:32 +00:46 |
| Sled Pull | 03:51 | 21:03 | 04:16 -00:25 | 20:23 +00:40 |
| Running 4 | 04:42 | 24:54 | 04:48 -00:06 | 24:39 +00:15 |
| Burpees Broad Jump | 03:45 | 29:36 | 04:24 -00:39 | 29:27 +00:09 |
| Running 5 | 04:54 | 33:21 | 04:56 -00:02 | 33:51 -00:30 |
| Rowing | 04:30 | 38:15 | 04:34 -00:04 | 38:47 -00:32 |
| Running 6 | 04:41 | 42:45 | 04:50 -00:09 | 43:21 -00:36 |
| Farmers Carry | 01:53 | 47:26 | 01:56 -00:03 | 48:11 -00:45 |
| Running 7 | 04:49 | 49:19 | 04:49 +00:00 | 50:07 -00:48 |
| Sandbag Lunges | 04:44 | 54:08 | 04:23 +00:21 | 54:56 -00:48 |
| Running 8 | 05:03 | 58:52 | 05:12 -00:09 | 59:19 -00:27 |
| Wall Balls | 05:12 | 01:03:55 | 05:28 -00:16 | 01:04:31 -00:36 |
| Roxzone | 06:34 | 01:15:34 | 05:35 +00:59 | 01:15:34 |
Brad Sinclair displayed an impressive performance in the 2024 Birmingham Hyrox Race, achieving an overall rank of 582, placing him in the top 17% of 3261 athletes. In his age group (25-29), he ranked 121st, representing the top 23% of 518 athletes. Despite his total running time being 14 seconds slower than average, his best running lap was clocked at 4 minutes and 30 seconds. This suggests that Brad has a strong endurance base, but may need to focus on improving his speed and transitions to enhance his overall performance.
Roxzone: Brad's Roxzone time was noted to be 1 minute and 9 seconds slower than average, indicating that more time was spent in-between exercise zones. This could result from a need to improve overall fitness or enhance transition times. Specific training strategies could include interval training to boost endurance and implementing transition drills in training to reduce time spent between exercise zones.
Total Running Time: Brad's overall running time was slightly slower than average. Introducing speed work into his training, such as interval sprints and hill repeats, can help improve running speed. Additionally, incorporating strength training targeted at the lower body and core could enhance running efficiency.
Sandbag Lunges: Brad's time for this strength-based exercise was 22 seconds slower than average. To improve performance in this area, Brad could focus on lower body strength training, specifically targeting the quadriceps, hamstrings, and glutes. Lunges with weights and squats could be beneficial in strengthening these muscles.
Wall Balls: Brad was 15 seconds faster than average in this segment, suggesting room for improvement. Wall ball exercises require both strength and cardio endurance. Brad could consider incorporating more functional fitness exercises, such as kettlebell swings and medicine ball slams, to enhance his performance in this area.
Pacing Strategy: It appears Brad started slower in the first running segment and gradually increased his pace throughout the race. While this is generally a good strategy, he might improve his total running time by starting slightly faster and maintaining a consistent pace throughout the race.
Transition Strategy: Brad should focus on improving his transitions to reduce his Roxzone time. This could be achieved by practicing transitions during training to become more efficient and reduce unnecessary rest time.
Strength Training Strategy: As the sandbag lunges and wall balls reflect areas of improvement, Brad should introduce more strength-based workouts into his routine. This could include specific weight training and functional fitness exercises.
Endurance Training Strategy: To improve his overall running time, Brad could add more endurance-based training into his routine. Long-distance runs, hill repeats, and interval training can help increase both speed and stamina.
| Similar Athletes | |||
|---|---|---|---|
| Charchaude Claude | 2024 Paris | 01:15:08 | |
| Harlow Rob | 2023 London | 01:15:06 | |
| Zuidberg Daniel | 2023 Hamburg | 01:15:29 | |
| Martinez Bravo Alvaro | 2022 Valencia | 01:15:52 | |
| Andrews Charles | 2024 Amsterdam | 01:16:01 | |
| Woodyatt Cameron | 2023 London | 01:15:29 | |
| Sekker Allan | 2023 Malmö | 01:15:46 | |
| Fischer David | 2022 Essen | 01:15:09 | |
| Young Rob | 2024 New York | 01:15:45 | |
| Le Badezet Cédric | 2024 Bordeaux | 01:15:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London Sinclair Brad | 01:13:03 | |
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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Sinclair Brad
