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 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 05:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 04:46 (From 10:28 to 05:42) | 89.9% |
| Sled Push | 00:15 (From 02:58 to 02:43) | 4.7% |
| Ski Erg | 00:08 (From 05:15 to 05:07) | 2.5% |
| Rowing | 00:08 (From 05:31 to 05:23) | 2.5% |
| Farmers Carry | 00:01 (From 02:14 to 02:13) | 0.3% |
| BBJ | 00:00 (From 04:43 to 04:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:45 to 04:45) | 0.0% |
| Wall Balls | 00:00 (From 04:36 to 04:36) | 0.0% |
| Run Total | 00:00 (From 45:33 to 45:33) | 0.0% |
| Cook Caitlin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 05:16 -01:40 | 00:00 +00:00 |
| Ski Erg | 05:15 | 03:36 | 05:11 +00:04 | 05:16 -01:40 |
| Running 2 | 05:19 | 08:51 | 05:38 -00:19 | 10:27 -01:36 |
| Sled Push | 02:58 | 14:10 | 02:52 +00:06 | 16:05 -01:55 |
| Running 3 | 06:50 | 17:08 | 05:56 +00:54 | 18:57 -01:49 |
| Sled Pull | 10:28 | 23:58 | 06:03 +04:25 | 24:53 -00:55 |
| Running 4 | 06:30 | 34:26 | 05:58 +00:32 | 30:56 +03:30 |
| Burpees Broad Jump | 04:43 | 40:56 | 06:33 -01:50 | 36:54 +04:02 |
| Running 5 | 05:48 | 45:39 | 06:09 -00:21 | 43:27 +02:12 |
| Rowing | 05:31 | 51:27 | 05:27 +00:04 | 49:36 +01:51 |
| Running 6 | 05:42 | 56:58 | 06:02 -00:20 | 55:03 +01:55 |
| Farmers Carry | 02:14 | 01:02:40 | 02:20 -00:06 | 01:01:05 +01:35 |
| Running 7 | 05:41 | 01:04:54 | 06:00 -00:19 | 01:03:25 +01:29 |
| Sandbag Lunges | 04:45 | 01:10:35 | 05:01 -00:16 | 01:09:25 +01:10 |
| Running 8 | 06:10 | 01:15:20 | 06:32 -00:22 | 01:14:26 +00:54 |
| Wall Balls | 04:36 | 01:21:30 | 05:14 -00:38 | 01:20:58 +00:32 |
| Roxzone | 07:35 | 01:33:33 | 07:21 +00:14 | 01:33:33 |
Additionally, Caitlin should consider implementing the following strategies during the race:
1. Break down the race into smaller, manageable segments: Mentally dividing the race into smaller sections can help make it feel more achievable and prevent feeling overwhelmed. Focusing on one segment at a time and giving her best effort in each will lead to a strong overall performance.
2. Prioritize efficient transitions: As mentioned earlier, Caitlin should focus on improving her transition times during the race. Practicing quick and smooth transitions in training will help her save valuable time during the race.
3. Maintain a positive mindset: Mental strength is key in endurance events like HYROX. Caitlin should focus on maintaining a positive mindset throughout the race, using positive self-talk and visualization techniques to stay motivated and push through any challenges that may arise.
By implementing these strategies and focusing on improving the identified areas of weakness, Caitlin can continue to enhance her performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Urban Corinna | 2024 Frankfurt | 01:33:56 | |
| Wittenberg Mary | 2022 Chicago | 01:33:10 | |
| Faria Tania | 2023 Singapore | 01:34:02 | |
| Torres Stephanie | 2022 Los Angeles | 01:33:13 | |
| Ripley Lisa | 2024 Manchester | 01:33:24 | |
| Landon Maggie | 2020 Chicago | 01:33:40 | |
| Fang Hsi Yuan | 2024 Hong Kong | 01:33:52 | |
| Rawnsley Stephanie | 2019 New York | 01:33:06 | |
| Ledger Katie | 2022 London | 01:33:11 | |
| Samoylyuk Olga | 2024 Chicago Navy Pier | 01:33:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Cook Caitlin | 01:37:27 | |
| 2024 Sports Direct HYROX London Cook Caitlin | 01:20:18 | |
| 2024 Frankfurt Cook Caitlin, Lamb Stephanie | 01:12:54 | |
| 2024 Manchester Cook Caitlin, Lamb Stephanie | 01:11:58 | |
| 2024 Dublin Cook Caitlin, Lamb Stephanie | 01:07:22 | |
| 2024 Birmingham Cook Caitlin, Duff Heather | 01:20:21 | |
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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Cook Caitlin
