Dive into this athlete’s performance at 2023 Glasgow 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 05:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:48 (From 43:16 to 41:28) | 35.9% |
| Sled Push | 00:56 (From 03:37 to 02:41) | 18.6% |
| Wall Balls | 00:44 (From 06:45 to 06:01) | 14.6% |
| Sandbag Lunges | 00:41 (From 05:29 to 04:48) | 13.6% |
| BBJ | 00:26 (From 05:24 to 04:58) | 8.6% |
| Rowing | 00:19 (From 05:02 to 04:43) | 6.3% |
| Ski Erg | 00:07 (From 04:29 to 04:22) | 2.3% |
| Sled Pull | 00:00 (From 04:37 to 04:37) | 0.0% |
| Farmers Carry | 00:00 (From 01:55 to 01:55) | 0.0% |
| Brooks Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:45 | 00:00 | 04:35 +01:10 | 00:00 +00:00 |
| Ski Erg | 04:29 | 05:45 | 04:26 +00:03 | 04:35 +01:10 |
| Running 2 | 04:08 | 10:14 | 04:56 -00:48 | 09:01 +01:13 |
| Sled Push | 03:37 | 14:22 | 02:52 +00:45 | 13:57 +00:25 |
| Running 3 | 04:18 | 17:59 | 05:23 -01:05 | 16:49 +01:10 |
| Sled Pull | 04:37 | 22:17 | 04:53 -00:16 | 22:12 +00:05 |
| Running 4 | 04:27 | 26:54 | 05:20 -00:53 | 27:05 -00:11 |
| Burpees Broad Jump | 05:24 | 31:21 | 05:17 +00:07 | 32:25 -01:04 |
| Running 5 | 04:31 | 36:45 | 05:31 -01:00 | 37:42 -00:57 |
| Rowing | 05:02 | 41:16 | 04:48 +00:14 | 43:13 -01:57 |
| Running 6 | 04:20 | 46:18 | 05:22 -01:02 | 48:01 -01:43 |
| Farmers Carry | 01:55 | 50:38 | 02:10 -00:15 | 53:23 -02:45 |
| Running 7 | 04:33 | 52:33 | 05:21 -00:48 | 55:33 -03:00 |
| Sandbag Lunges | 05:29 | 57:06 | 05:04 +00:25 | 01:00:54 -03:48 |
| Running 8 | 11:18 | 01:02:35 | 05:56 +05:22 | 01:05:58 -03:23 |
| Wall Balls | 06:45 | 01:13:53 | 06:28 +00:17 | 01:11:54 +01:59 |
| Roxzone | 04:40 | 01:25:09 | 06:47 -02:07 | 01:25:09 |
His total running time of 00:43:16 was 01:47 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:04:08 indicates that he has good running speed and endurance.
To improve his performance in these segments, Alex should focus on the following training strategies and techniques:
1. Running 8 and Run Total:
- Incorporate interval training to improve endurance and speed.
- Include hill sprints in his training routine to build leg strength and power.
- Work on pacing strategies to ensure consistent speed throughout the race.
2. Running 1 and Sandbag Lunges:
- Strengthen the quadriceps, hamstrings, and glutes through exercises such as squats, lunges, and step-ups.
- Practice running with a sandbag to simulate the race conditions and improve stability and balance.
3. Burpees Broad Jump and Sled Push:
- Focus on improving explosive power through plyometric exercises like box jumps and medicine ball throws.
- Incorporate sled push drills into training sessions to improve strength and endurance in this specific movement.
4. Rowing and Wall Balls:
- Work on improving upper body strength through exercises like pull-ups, push-ups, and shoulder presses.
- Practice rowing intervals to improve cardiovascular endurance and efficiency in this segment.
By implementing these training strategies and race strategies, Alex can improve his performance in future Hyrox races. It is important for him to tailor his training routine to address the specific areas of improvement identified in the splits analysis. With consistent effort and dedication, he can continue to progress and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Velthuis Melvin | 2024 Rotterdam | 01:25:23 | |
| Van Schooneveld Jiven | 2024 Amsterdam | 01:25:18 | |
| Webb Oliver | 2024 Marseille | 01:25:19 | |
| Huser Marc | 2019 Frankfurt | 01:25:04 | |
| Schaap Mart | 2024 Amsterdam | 01:24:56 | |
| Johnson Mario | 2023 Dallas | 01:25:26 | |
| Najera Juanjo | 2024 Hamburg | 01:25:23 | |
| Knox Matt | 2024 Glasgow | 01:24:57 | |
| Pupkevich Aj | 2024 Sports Direct HYROX London | 01:25:00 | |
| Jiménez Pérez Rubén | 2024 Bilbao | 01:25:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Brooks Alex, Mckenna Paul | 01:03:44 | |
| 2023 London Brooks Alex, Owles Travis | 54:18 | |
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Brooks Alex
