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 05:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:35 (From 39:53 to 38:18) | 31.1% |
| Sled Pull | 01:29 (From 05:33 to 04:04) | 29.2% |
| Sled Push | 00:54 (From 03:16 to 02:22) | 17.7% |
| Wall Balls | 00:22 (From 05:36 to 05:14) | 7.2% |
| Ski Erg | 00:16 (From 04:29 to 04:13) | 5.2% |
| Farmers Carry | 00:15 (From 02:04 to 01:49) | 4.9% |
| Sandbag Lunges | 00:12 (From 04:26 to 04:14) | 3.9% |
| Rowing | 00:02 (From 04:34 to 04:32) | 0.7% |
| BBJ | 00:00 (From 03:19 to 03:19) | 0.0% |
| Dyer Laurence | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:21 -00:51 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:30 | 04:20 +00:09 | 04:21 -00:51 |
| Running 2 | 04:26 | 07:59 | 04:38 -00:12 | 08:41 -00:42 |
| Sled Push | 03:16 | 12:25 | 02:40 +00:36 | 13:19 -00:54 |
| Running 3 | 05:23 | 15:41 | 05:01 +00:22 | 15:59 -00:18 |
| Sled Pull | 05:33 | 21:04 | 04:27 +01:06 | 21:00 +00:04 |
| Running 4 | 05:02 | 26:37 | 05:00 +00:02 | 25:27 +01:10 |
| Burpees Broad Jump | 03:19 | 31:39 | 04:41 -01:22 | 30:27 +01:12 |
| Running 5 | 05:29 | 34:58 | 05:09 +00:20 | 35:08 -00:10 |
| Rowing | 04:34 | 40:27 | 04:39 -00:05 | 40:17 +00:10 |
| Running 6 | 05:08 | 45:01 | 05:02 +00:06 | 44:56 +00:05 |
| Farmers Carry | 02:04 | 50:09 | 02:01 +00:03 | 49:58 +00:11 |
| Running 7 | 05:08 | 52:13 | 05:01 +00:07 | 51:59 +00:14 |
| Sandbag Lunges | 04:26 | 57:21 | 04:35 -00:09 | 57:00 +00:21 |
| Running 8 | 05:51 | 01:01:47 | 05:27 +00:24 | 01:01:35 +00:12 |
| Wall Balls | 05:36 | 01:07:38 | 05:46 -00:10 | 01:07:02 +00:36 |
| Roxzone | 05:42 | 01:18:46 | 05:58 -00:16 | 01:18:46 |
In terms of overall time, Laurence completed the race in 01:18:46. His total running time was 00:39:53, which was 01:30 slower than the average. This indicates that Laurence may need to work on improving his running speed and efficiency to enhance his overall performance.
Laurence's best running lap was 00:03:30, which was 00:42 faster than average. This demonstrates his strong running capabilities and suggests that he has a potential for further improvement in this area.
To improve the Run Total segment, Laurence should focus on improving his overall fitness and running speed. Incorporating interval training and tempo runs into his training routine can help him increase his running speed and endurance. Additionally, practicing proper running form and technique, such as maintaining a tall posture, engaging the core, and landing midfoot, can enhance his running efficiency.
For the Sled Pull segment, Laurence should work on building strength in his upper body and lower body. Exercises such as deadlifts, squats, and rows can help him develop the necessary strength and power for the sled pull. Additionally, practicing specific sled pull drills, such as short sprints with the sled, can help him improve his technique and speed in this segment.
To improve his performance in Running 5 and Running 3, Laurence should focus on increasing his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help him build his endurance and improve his overall running speed.
In the Sled Push segment, Laurence should focus on improving his overall strength and power. Incorporating exercises such as push-ups, lunges, and squats into his training routine can help him build the necessary muscular strength for the sled push. Additionally, practicing specific sled push drills, such as short sprints with the sled, can help him improve his technique and speed in this segment.
For the Ski Erg segment, Laurence should work on improving his technique and efficiency on the machine. Practicing proper form, such as maintaining a tall posture and engaging the core, can help him maximize his power output and speed on the Ski Erg. Additionally, incorporating interval training and tempo workouts on the Ski Erg can help him improve his overall performance in this segment.
Additionally, Laurence should focus on optimizing his transitions between segments (known as the Roxzone) to minimize time lost. By practicing quick and efficient transitions in his training sessions, Laurence can improve his overall race time and performance.
Lastly, Laurence should consider incorporating specific race simulations into his training routine. This can include practicing back-to-back segments or incorporating similar movements and exercises into his training sessions. By simulating race conditions, Laurence can better prepare himself mentally and physically for the challenges of the HYROX race.
Overall, by focusing on improving his running speed and efficiency, building strength and power for the sled segments, and optimizing his transitions, Laurence Dyer can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Cann Sam | 2022 Chicago | 01:18:28 | |
| Innouche Jeremy | 2024 Marseille | 01:18:53 | |
| Ayala Alejandro | 2023 Rimini | 01:18:44 | |
| Marica Sergio | 2023 Maastricht European Championships | 01:19:10 | |
| Hillen Achim | 2024 Karlsruhe | 01:18:34 | |
| Knauf Sascha | 2022 Essen | 01:19:09 | |
| Mahle Florian | 2022 Hamburg | 01:18:54 | |
| Frykman David | 2024 Stockholm | 01:18:46 | |
| Ajlani Farid | 2022 München | 01:19:05 | |
| Lindsay Paul | 2024 Sports Direct HYROX London | 01:19:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Dyer Laurence
