Dive into this athlete’s performance at 2023 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 Bales David'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 Bales David 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 Bales David’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 Bales David'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 05:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:45 | 08:51 to 06:06 | 48.1% |
| Wall Balls | 01:44 | 09:04 to 07:20 | 30.3% |
| Sled Push | 00:40 | 03:52 to 03:12 | 11.7% |
| Sandbag Lunges | 00:34 | 06:17 to 05:43 | 9.9% |
| Ski Erg | 00:00 | 04:34 to 04:34 | 0.0% |
| Sled Pull | 00:00 | 04:47 to 04:47 | 0.0% |
| Rowing | 00:00 | 04:54 to 04:54 | 0.0% |
| Farmers Carry | 00:00 | 01:42 to 01:42 | 0.0% |
| Run Total | 00:00 | 45:48 to 45:48 | 0.0% |
| Bales David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:54 | 00:00 | 05:00 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:54 | 04:37 -00:03 | 05:00 -01:06 |
| Running 2 | 05:10 | 08:28 | 05:25 -00:15 | 09:37 -01:09 |
| Sled Push | 03:52 | 13:38 | 03:14 +00:38 | 15:02 -01:24 |
| Running 3 | 05:50 | 17:30 | 05:56 -00:06 | 18:16 -00:46 |
| Sled Pull | 04:47 | 23:20 | 05:38 -00:51 | 24:12 -00:52 |
| Running 4 | 05:35 | 28:07 | 05:55 -00:20 | 29:50 -01:43 |
| Burpees Broad Jump | 08:51 | 33:42 | 06:21 +02:30 | 35:45 -02:03 |
| Running 5 | 06:16 | 42:33 | 06:08 +00:08 | 42:06 +00:27 |
| Rowing | 04:54 | 48:49 | 05:03 -00:09 | 48:14 +00:35 |
| Running 6 | 06:04 | 53:43 | 05:58 +00:06 | 53:17 +00:26 |
| Farmers Carry | 01:42 | 59:47 | 02:26 -00:44 | 59:15 +00:32 |
| Running 7 | 06:08 | 01:01:29 | 05:56 +00:12 | 01:01:41 -00:12 |
| Sandbag Lunges | 06:17 | 01:07:37 | 05:55 +00:22 | 01:07:37 +00:00 |
| Running 8 | 06:55 | 01:13:54 | 06:49 +00:06 | 01:13:32 +00:22 |
| Wall Balls | 09:04 | 01:20:49 | 07:42 +01:22 | 01:20:21 +00:28 |
| Roxzone | 06:31 | 01:36:16 | 08:13 -01:42 | 01:36:16 |
David's best running lap was impressive, with a time of 00:03:54, which was 52 seconds faster than the average. This indicates that he has a strong running ability and should continue to focus on building his endurance and speed.
To improve performance in the Burpees Broad Jump segment, David should focus on improving his strength and explosiveness. Incorporating exercises such as box jumps, plyometric push-ups, and kettlebell swings can help improve his power output and efficiency in this movement. Additionally, practicing proper technique and form for the broad jump will also aid in reducing time lost.
For the Wall Balls segment, David should prioritize developing his upper body strength and endurance. Exercises such as shoulder presses, push presses, and wall sits can target the muscles used in wall balls. He should also work on his accuracy and efficiency with the movement to minimize time wasted.
In the Sandbag Lunges segment, David could benefit from improving his overall leg strength and stability. Exercises like lunges, squats, and step-ups can help build the necessary strength and balance for this movement. Incorporating core exercises such as planks and Russian twists can also improve stability during the lunges.
The Sled Push segment also showed room for improvement. David should focus on building his lower body strength and power. Exercises like deadlifts, squats, and sled pushes can help develop the necessary muscle strength and explosiveness for this movement. Additionally, practicing proper technique and form during the push will aid in maximizing efficiency.
Lastly, in the Running 7 segment, David should work on improving his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his overall running performance. Additionally, focusing on maintaining a consistent pace throughout the race can help prevent unnecessary time loss.
Additionally, David should prioritize smooth and efficient transitions between segments. Practicing quick transitions during training can help minimize time spent in the roxzone and ensure a seamless flow throughout the race.
Lastly, mental preparation is key. David should visualize success and set specific goals for each segment. Having a clear strategy in mind and a positive mindset can greatly impact his performance.
Overall, David Bales had a strong performance in the 2023 Birmingham HYROX race. By focusing on improving specific segments, implementing targeted training strategies and techniques, and utilizing effective race strategies, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Riches Olly | 2024 Singapore National Stadium | 01:35:51 | |
| Wu Jeffrey | 2023 Hong Kong | 01:36:00 | |
| Houston Samuel | 2024 Houston | 01:36:00 | |
| Dunham Julian | 2024 Melbourne | 01:36:30 | |
| Wallace Theo | 2024 Birmingham | 01:36:36 | |
| Malchiodi Paolo | 2024 Turin | 01:36:06 | |
| Copeland Kenneth | 2022 Dallas | 01:36:17 | |
| Montemayor Nicholas | 2024 Stuttgart | 01:35:55 | |
| Malchiodi Paolo | 2024 Milan | 01:36:17 | |
| Wippersteg Michael | 2024 Bilbao | 01:36:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:29:21 | |
| 2024 Dublin | 01:27:34 | |
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