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 05:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:44 (From 06:05 to 04:21) | 34.0% |
| Sled Push | 01:35 (From 04:07 to 02:32) | 31.0% |
| BBJ | 00:40 (From 05:17 to 04:37) | 13.1% |
| Sandbag Lunges | 00:37 (From 05:08 to 04:31) | 12.1% |
| Wall Balls | 00:23 (From 06:00 to 05:37) | 7.5% |
| Rowing | 00:07 (From 04:45 to 04:38) | 2.3% |
| Ski Erg | 00:00 (From 04:14 to 04:14) | 0.0% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Run Total | 00:00 (From 39:21 to 39:21) | 0.0% |
| Cooke Andy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:09 | 00:00 | 04:30 -01:21 | 00:00 +00:00 |
| Ski Erg | 04:14 | 03:09 | 04:23 -00:09 | 04:30 -01:21 |
| Running 2 | 04:35 | 07:23 | 04:47 -00:12 | 08:53 -01:30 |
| Sled Push | 04:07 | 11:58 | 02:46 +01:21 | 13:40 -01:42 |
| Running 3 | 04:52 | 16:05 | 05:12 -00:20 | 16:26 -00:21 |
| Sled Pull | 06:05 | 20:57 | 04:40 +01:25 | 21:38 -00:41 |
| Running 4 | 05:11 | 27:02 | 05:09 +00:02 | 26:18 +00:44 |
| Burpees Broad Jump | 05:17 | 32:13 | 04:59 +00:18 | 31:27 +00:46 |
| Running 5 | 05:18 | 37:30 | 05:19 -00:01 | 36:26 +01:04 |
| Rowing | 04:45 | 42:48 | 04:44 +00:01 | 41:45 +01:03 |
| Running 6 | 05:19 | 47:33 | 05:12 +00:07 | 46:29 +01:04 |
| Farmers Carry | 01:53 | 52:52 | 02:06 -00:13 | 51:41 +01:11 |
| Running 7 | 05:16 | 54:45 | 05:10 +00:06 | 53:47 +00:58 |
| Sandbag Lunges | 05:08 | 01:00:01 | 04:51 +00:17 | 58:57 +01:04 |
| Running 8 | 05:44 | 01:05:09 | 05:42 +00:02 | 01:03:48 +01:21 |
| Wall Balls | 06:00 | 01:10:53 | 06:08 -00:08 | 01:09:30 +01:23 |
| Roxzone | 05:11 | 01:21:57 | 06:19 -01:08 | 01:21:57 |
Andy's best running lap was 00:03:09, which was an impressive 01:12 faster than the average. This indicates that he excelled in his running performance during the race.
To improve in the Sled Push segment, Andy should focus on improving his overall fitness and specifically work on his strength and power. He can incorporate exercises such as weighted sled pushes, squats, deadlifts, and plyometric exercises like box jumps to enhance his strength and power. Additionally, practicing proper technique and body positioning during the sled push will help him optimize his performance in this segment.
Similarly, to improve in the Sled Pull segment, Andy should focus on building his overall strength and power. Exercises such as deadlifts, rows, and pull-ups will help develop the necessary muscle groups for efficient sled pulling. Additionally, practicing proper technique and body positioning during the sled pull will be crucial for maximizing performance.
In the Burpees Broad Jump segment, Andy should focus on improving his cardiovascular endurance and explosiveness. High-intensity interval training (HIIT) workouts, plyometric exercises like burpees and box jumps, and strength training exercises like squat jumps and lunges will help enhance his explosiveness and endurance. Additionally, practicing efficient technique during the burpee and broad jump movements will aid in improving his performance.
To improve in the Sandbag Lunges segment, Andy should focus on increasing his lower body strength and stability. Exercises such as squats, lunges, step-ups, and Bulgarian split squats will target the muscles used in sandbag lunges. Additionally, incorporating exercises that improve balance and stability, such as single-leg exercises and core exercises, will help optimize performance in this segment.
Additionally, Andy should focus on developing a race strategy that allows him to conserve energy during the strength-focused segments, such as the Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges. By pacing himself and focusing on efficient movement and technique, he can minimize fatigue and maintain a consistent performance throughout the race.
Incorporating specific training sessions that simulate the race conditions, such as combining running with strength exercises, will help Andy improve his overall performance and prepare him for the demands of the HYROX race format.
Overall, Andy's strong running performance, coupled with targeted training strategies to improve his weaknesses in specific segments, will further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Shearer Jack | 2024 Sydney | 01:21:40 | |
| Pickett Derek | 2024 London | 01:21:29 | |
| Schulze Jörn | 2019 Essen | 01:22:12 | |
| Ollerenshaw Wayne | 2023 London | 01:22:26 | |
| Sikorsky Frank | 2023 Chicago - North American Open Championship | 01:22:22 | |
| Groß Manuel | 2024 Vienna - European Championship | 01:21:32 | |
| Frieds Jan Philip | 2023 Hamburg | 01:22:02 | |
| Colless Samuel | 2023 Sydney | 01:21:39 | |
| Dudley Gordon | 2024 London | 01:22:27 | |
| Mcgahern James | 2024 Sports Direct HYROX London | 01:22:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Cooke Andy | 01:12:09 | |
| 2024 London Cooke Andy | 01:14:07 | |
| 2023 London Cooke Andy, Gigg Matt | 01:07:25 | |
| 2024 World Championships Nice Cooke Andy, Gigg Matt | 01:17:13 | |
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Cooke Andy
