Dive into this athlete’s performance at 2023 Dublin 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 06:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 02:16 (From 07:11 to 04:55) | 37.8% |
| Run Total | 02:08 (From 38:55 to 36:47) | 35.6% |
| BBJ | 01:06 (From 05:02 to 03:56) | 18.3% |
| Sled Push | 00:24 (From 02:37 to 02:13) | 6.7% |
| Farmers Carry | 00:06 (From 01:49 to 01:43) | 1.7% |
| Ski Erg | 00:00 (From 04:02 to 04:02) | 0.0% |
| Sled Pull | 00:00 (From 03:30 to 03:30) | 0.0% |
| Rowing | 00:00 (From 04:26 to 04:26) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:43 to 03:43) | 0.0% |
| Bell Andrew | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:47 | 00:00 | 04:14 -01:27 | 00:00 +00:00 |
| Ski Erg | 04:02 | 02:47 | 04:17 -00:15 | 04:14 -01:27 |
| Running 2 | 04:53 | 06:49 | 04:29 +00:24 | 08:31 -01:42 |
| Sled Push | 02:37 | 11:42 | 02:34 +00:03 | 13:00 -01:18 |
| Running 3 | 05:10 | 14:19 | 04:51 +00:19 | 15:34 -01:15 |
| Sled Pull | 03:30 | 19:29 | 04:16 -00:46 | 20:25 -00:56 |
| Running 4 | 05:02 | 22:59 | 04:49 +00:13 | 24:41 -01:42 |
| Burpees Broad Jump | 05:02 | 28:01 | 04:25 +00:37 | 29:30 -01:29 |
| Running 5 | 05:19 | 33:03 | 04:56 +00:23 | 33:55 -00:52 |
| Rowing | 04:26 | 38:22 | 04:34 -00:08 | 38:51 -00:29 |
| Running 6 | 05:11 | 42:48 | 04:51 +00:20 | 43:25 -00:37 |
| Farmers Carry | 01:49 | 47:59 | 01:56 -00:07 | 48:16 -00:17 |
| Running 7 | 05:13 | 49:48 | 04:49 +00:24 | 50:12 -00:24 |
| Sandbag Lunges | 03:43 | 55:01 | 04:23 -00:40 | 55:01 +00:00 |
| Running 8 | 05:22 | 58:44 | 05:12 +00:10 | 59:24 -00:40 |
| Wall Balls | 07:11 | 01:04:06 | 05:28 +01:43 | 01:04:36 -00:30 |
| Roxzone | 04:31 | 01:15:41 | 05:37 -01:06 | 01:15:41 |
Andrew's overall time of 01:15:41 is commendable, showing that he has a solid foundation of fitness. However, there are areas where he can make improvements to further enhance his performance.
Segment Analysis:
- Running 1: Andrew performed exceptionally well in this segment, finishing 01:17 faster than the average time. This indicates that he has strong running capabilities and should continue to focus on maintaining this strength.
- Ski Erg: Andrew completed the Ski Erg segment in 00:04:02, which is 00:11 faster than the average time. His performance in this segment suggests that he has good cardiovascular endurance and upper body strength.
- Running 2: Andrew's time of 00:04:53 in this segment was 00:26 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Sled Push: Andrew completed the Sled Push segment in 00:02:37, which was 00:18 faster than the average time. This indicates that he has strong lower body strength and should continue to focus on maintaining this strength.
- Running 3: Andrew's time of 00:05:10 in this segment was 00:16 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Sled Pull: Andrew completed the Sled Pull segment in 00:03:30, which was 01:06 faster than the average time. This suggests that he has good upper body strength and should continue to focus on maintaining this strength.
- Running 4: Andrew's time of 00:05:02 in this segment was 00:12 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Burpees Broad Jump: Andrew completed the Burpees Broad Jump segment in 00:05:02, which was 00:57 slower than the average time. To improve his performance in this area, he should focus on improving his explosiveness and agility.
- Running 5: Andrew's time of 00:05:19 in this segment was 00:23 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Rowing: Andrew completed the Rowing segment in 00:04:26, which was 00:04 faster than the average time. His performance in this segment suggests that he has good cardiovascular endurance and upper body strength.
- Running 6: Andrew's time of 00:05:11 in this segment was 00:21 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Farmers Carry: Andrew completed the Farmers Carry segment in 00:01:49, which was 00:09 faster than the average time. This indicates that he has good grip strength and should continue to focus on maintaining this strength.
- Running 7: Andrew's time of 00:05:13 in this segment was 00:23 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Sandbag Lunges: Andrew completed the Sandbag Lunges segment in 00:03:43, which was 00:38 faster than the average time. This suggests that he has good lower body strength and should continue to focus on maintaining this strength.
- Running 8: Andrew's time of 00:05:22 in this segment was 00:01 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and endurance.
- Wall Balls: Andrew completed the Wall Balls segment in 00:07:11, which was 01:35 slower than the average time. To improve his performance in this area, he should focus on improving his lower body strength and explosiveness.
- Roxzone: Andrew completed the Roxzone in 00:04:31, which was 00:44 faster than the average time. This suggests that he had efficient transitions and should continue to focus on maintaining this efficiency.
For Running 2, Running 3, Running 4, Running 5, and Running 7, Andrew should implement specific training strategies to increase his running speed and endurance. This can be achieved through interval training, tempo runs, hill sprints, and long distance runs. By incorporating these types of workouts into his training routine, Andrew will be able to improve his overall running performance and reduce the time lost in these segments.
To improve his performance in Burpees Broad Jump and Wall Balls, Andrew should focus on improving his lower body strength and explosiveness. Exercises such as squats, lunges, box jumps, and kettlebell swings can help to target these areas. In addition, incorporating plyometric exercises into his training routine, such as squat jumps and burpees, can further enhance his explosiveness.
Additionally, Andrew should consider incorporating specific training sessions that mimic the race conditions. This can involve setting up a mock Hyrox course and practicing the various segments, focusing on maintaining proper form and technique. By simulating race conditions in his training, Andrew will be better prepared for the demands of the actual event.
In conclusion, Andrew Bell had a strong performance in the 2023 Dublin Hyrox race. By focusing on improving his running speed and endurance, as well as his lower body strength and explosiveness, he can further enhance his performance in future races. Implementing specific training strategies and techniques, such as interval training, plyometric exercises, and race simulations, will help Andrew to reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Islas Rios Jari | 2024 Melbourne | 01:15:53 | |
| Ciliberti Francesco | 2024 Stockholm | 01:16:04 | |
| Torres Herrero Roberto | 2023 Madrid | 01:15:21 | |
| Biles Jack | 2024 Sports Direct HYROX London | 01:16:08 | |
| Cochrane William | 2024 Melbourne | 01:16:02 | |
| Nguyen Viet | 2024 Melbourne | 01:16:03 | |
| Nizzoli Davide | 2024 Rimini | 01:15:42 | |
| Gatt Sam | 2023 Birmingham | 01:16:11 | |
| Wallace James | 2024 Manchester | 01:15:25 | |
| Tomei Christophe | 2024 Marseille | 01:15:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London Bell Andrew | 01:10:09 | |
| 2023 London Bell Andrew, Clennan Connor | 01:09:35 | |
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Bell Andrew
