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 02:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 00:51 (From 04:57 to 04:06) | 30.4% |
| Farmers Carry | 00:42 (From 02:32 to 01:50) | 25.0% |
| BBJ | 00:23 (From 04:40 to 04:17) | 13.7% |
| Rowing | 00:23 (From 04:56 to 04:33) | 13.7% |
| Ski Erg | 00:15 (From 04:29 to 04:14) | 8.9% |
| Sled Push | 00:14 (From 02:37 to 02:23) | 8.3% |
| Sandbag Lunges | 00:00 (From 04:11 to 04:11) | 0.0% |
| Wall Balls | 00:00 (From 05:14 to 05:14) | 0.0% |
| Run Total | 00:00 (From 38:20 to 38:20) | 0.0% |
| Howe Greg | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:20 | 00:00 | 04:20 +01:00 | 00:00 +00:00 |
| Ski Erg | 04:29 | 05:20 | 04:20 +00:09 | 04:20 +01:00 |
| Running 2 | 04:17 | 09:49 | 04:39 -00:22 | 08:40 +01:09 |
| Sled Push | 02:37 | 14:06 | 02:41 -00:04 | 13:19 +00:47 |
| Running 3 | 04:38 | 16:43 | 05:02 -00:24 | 16:00 +00:43 |
| Sled Pull | 04:57 | 21:21 | 04:28 +00:29 | 21:02 +00:19 |
| Running 4 | 04:48 | 26:18 | 05:01 -00:13 | 25:30 +00:48 |
| Burpees Broad Jump | 04:40 | 31:06 | 04:43 -00:03 | 30:31 +00:35 |
| Running 5 | 04:37 | 35:46 | 05:10 -00:33 | 35:14 +00:32 |
| Rowing | 04:56 | 40:23 | 04:40 +00:16 | 40:24 -00:01 |
| Running 6 | 04:45 | 45:19 | 05:03 -00:18 | 45:04 +00:15 |
| Farmers Carry | 02:32 | 50:04 | 02:01 +00:31 | 50:07 -00:03 |
| Running 7 | 04:59 | 52:36 | 05:01 -00:02 | 52:08 +00:28 |
| Sandbag Lunges | 04:11 | 57:35 | 04:36 -00:25 | 57:09 +00:26 |
| Running 8 | 05:00 | 01:01:46 | 05:29 -00:29 | 01:01:45 +00:01 |
| Wall Balls | 05:14 | 01:06:46 | 05:47 -00:33 | 01:07:14 -00:28 |
| Roxzone | 07:07 | 01:18:59 | 05:58 +01:09 | 01:18:59 |
Greg Howe has shown a commendable performance in the Hyrox Race 2024 in Birmingham. In the 45-49 age group, Greg stood out, ranking in the top 10% of 386 athletes. His overall rank among 4107 athletes was 849, placing him in the top 20% of all participants. His total running time was 00:38:20, indicating a strong running profile as he was 01:41 faster than the average running time. However, his performance in the Roxzone indicates a need for improvement in his transitions and overall fitness.
Based on Greg's splits analysis, several areas can be targeted for improvement. Below are specific strategies for each segment:
Roxzone: Greg lost a significant amount of time here, indicating that his transition times and overall fitness need improvement. To enhance his performance in this area, Greg should focus on high-intensity interval training (HIIT) workouts to boost his cardiovascular fitness and improve his recovery times. This could include exercises like burpees, kettlebell swings, and jump rope intervals. Additionally, practicing transitions between exercises can help decrease time spent in the roxzone. Sled Pull: Greg was slower than average during this segment, suggesting a need to build his upper body and core strength. Exercises such as cable pulls, seated rows, and deadlifts can help improve strength in these areas. Farmers Carry: Greg's performance in this segment indicates a need to improve his grip strength and overall endurance. Incorporating grip strengthening exercises such as dead hangs, farmer's walks, and wrist curls into his routine could be beneficial. Burpees Broad Jump: To improve in this segment, Greg might benefit from plyometric training, including exercises such as box jumps and squat jumps, to build explosive power and increase his broad jump distance. Rowing: Greg was slightly slower than average during this segment, indicating a need to improve his rowing technique and cardiovascular fitness. Regular rowing machine workouts, focusing on proper form and consistent pace, could help improve performance in this area.Based on Greg's performance, he should consider the following race strategies:
| Similar Athletes | |||
|---|---|---|---|
| Vossen Paul | 2024 Toronto | 01:19:08 | |
| Wrout James | 2024 Melbourne | 01:18:49 | |
| Bayliss Mark | 2023 London | 01:19:18 | |
| Key Ryan | 2024 Melbourne | 01:18:58 | |
| Wesselink Sander | 2023 Maastricht European Championships | 01:19:18 | |
| Blust Eugen | 2023 München | 01:19:19 | |
| Berrone Matthieu | 2024 Paris | 01:18:31 | |
| Dias Tiago | 2022 Madrid | 01:18:37 | |
| Kok Christophe | 2024 Maastricht | 01:19:06 | |
| Swan Alex | 2024 Sports Direct HYROX London | 01:19:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Howe Greg | 01:29:36 | |
| 2023 London Howe Greg | 01:25:25 | |
| 2023 Birmingham Howe Greg | 01:30:21 | |
| 2024 Sports Direct HYROX London Howe Greg | 01:20:46 | |
| 2024 London Howe Greg, Mitchell Daniel | 01:06:48 | |
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Howe Greg
