Dive into this athlete’s performance at 2022 Los Angeles 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 05:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:37 (From 43:46 to 42:09) | 30.4% |
| Sled Push | 01:19 (From 04:05 to 02:46) | 24.8% |
| Sandbag Lunges | 01:01 (From 05:56 to 04:55) | 19.1% |
| Wall Balls | 00:39 (From 06:50 to 06:11) | 12.2% |
| Rowing | 00:17 (From 05:03 to 04:46) | 5.3% |
| Sled Pull | 00:12 (From 04:56 to 04:44) | 3.8% |
| BBJ | 00:08 (From 05:15 to 05:07) | 2.5% |
| Farmers Carry | 00:05 (From 02:10 to 02:05) | 1.6% |
| Ski Erg | 00:01 (From 04:25 to 04:24) | 0.3% |
| gundersen steven | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:07 | 00:00 | 04:42 +00:25 | 00:00 +00:00 |
| Ski Erg | 04:25 | 05:07 | 04:28 -00:03 | 04:42 +00:25 |
| Running 2 | 04:54 | 09:32 | 05:01 -00:07 | 09:10 +00:22 |
| Sled Push | 04:05 | 14:26 | 02:56 +01:09 | 14:11 +00:15 |
| Running 3 | 05:15 | 18:31 | 05:26 -00:11 | 17:07 +01:24 |
| Sled Pull | 04:56 | 23:46 | 05:01 -00:05 | 22:33 +01:13 |
| Running 4 | 05:21 | 28:42 | 05:26 -00:05 | 27:34 +01:08 |
| Burpees Broad Jump | 05:15 | 34:03 | 05:23 -00:08 | 33:00 +01:03 |
| Running 5 | 05:11 | 39:18 | 05:36 -00:25 | 38:23 +00:55 |
| Rowing | 05:03 | 44:29 | 04:51 +00:12 | 43:59 +00:30 |
| Running 6 | 05:20 | 49:32 | 05:29 -00:09 | 48:50 +00:42 |
| Farmers Carry | 02:10 | 54:52 | 02:12 -00:02 | 54:19 +00:33 |
| Running 7 | 05:35 | 57:02 | 05:27 +00:08 | 56:31 +00:31 |
| Sandbag Lunges | 05:56 | 01:02:37 | 05:11 +00:45 | 01:01:58 +00:39 |
| Running 8 | 07:07 | 01:08:33 | 06:06 +01:01 | 01:07:09 +01:24 |
| Wall Balls | 06:50 | 01:15:40 | 06:35 +00:15 | 01:13:15 +02:25 |
| Roxzone | 04:28 | 01:26:50 | 07:00 -02:32 | 01:26:50 |
In terms of pacing, Steven's total running time of 00:43:46 was 02:12 slower than the average for his finish time. This suggests that he may have taken slightly longer rest periods or transitions in the roxzone compared to the average athlete. To improve this segment, Steven should focus on improving his overall fitness and reducing his transition time. Incorporating interval training and high-intensity interval training (HIIT) workouts into his training routine can help improve his cardiovascular endurance and overall fitness level. Additionally, practicing quick transitions between exercises during training sessions can help him become more efficient during race transitions.
Segment Analysis and Improvement Strategies:
1. Run Total: This segment had the most time lost for Steven. To improve his running performance, he should focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance. In addition, working on his running form and efficiency can also contribute to improved running times.
2. Running 8: Steven lost significant time in this segment. To improve his performance, he should focus on building strength and endurance in his lower body. Incorporating exercises such as squats, lunges, and plyometric exercises can help improve his leg strength and power. Additionally, incorporating running-specific strength training exercises, such as single-leg squats and lateral lunges, can help improve his running performance.
3. Sandbag Lunges: Steven lost a considerable amount of time in this segment. To improve his performance, he should focus on building strength and endurance in his legs and core. Incorporating exercises such as lunges, squats, and deadlifts into his training routine can help improve his leg and core strength. Additionally, practicing sandbag lunges during training sessions can help him become more efficient and comfortable with the movement.
4. Sled Push: Steven lost significant time in this segment. To improve his performance, he should focus on building strength and power in his lower body. Incorporating exercises such as sled pushes, squats, and deadlifts into his training routine can help improve his leg and core strength. Additionally, practicing sled pushes with varying weights and distances during training sessions can help him become more efficient and powerful in this movement.
5. Running 1: Steven lost time in this segment. To improve his running performance, he should focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance. In addition, working on his running form and efficiency can also contribute to improved running times.
6. Best Lap: While Steven had a good time in his best lap, he can still improve his performance by focusing on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his running performance.
7. Rowing: Steven lost time in this segment. To improve his rowing performance, he should focus on improving his rowing technique and increasing his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help improve his upper body and core strength. Additionally, practicing proper rowing technique and form during training sessions can help him become more efficient and powerful in this movement.
8. Burpees Broad Jump: Steven lost some time in this segment. To improve his performance, he should focus on building strength and explosiveness in his lower body. Incorporating exercises such as burpees, broad jumps, and squat jumps into his training routine can help improve his leg and core strength. Additionally, practicing burpees broad jump during training sessions can help him become more efficient and explosive in this movement.
9. Wall Balls: Steven lost some time in this segment. To improve his performance, he should focus on building upper body and leg strength. Incorporating exercises such as wall balls, squats, and overhead presses into his training routine can help improve his strength and power. Additionally, practicing proper wall ball technique and form during training sessions can help him become more efficient and powerful in this movement.
By implementing these strategies and focusing on the identified areas of improvement, Steven can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Schlichenmaier Tom | 2023 Hamburg | 01:27:11 | |
| Higgins Eric | 2024 Chicago Navy Pier | 01:27:12 | |
| Lima Matt | 2024 Birmingham | 01:26:49 | |
| Spence Gerry | 2024 Manchester | 01:27:02 | |
| Orlandi Leonardo | 2023 Melbourne | 01:26:39 | |
| Escandell Buades Bartolome | 2023 Madrid | 01:26:22 | |
| Parlani Marco | 2024 Turin | 01:27:16 | |
| Mombelli Thomas | 2024 Rimini | 01:26:54 | |
| Conner Dominic | 2023 Glasgow | 01:27:13 | |
| Shepherd Tom | 2022 London | 01:26:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Los Angeles gundersen steven | 01:33:12 | |
| 2022 Dallas gundersen steven | 01:33:10 | |
| 2023 Houston gundersen steven | 01:35:25 | |
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