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 03:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:26 (From 05:56 to 04:30) | 36.4% |
| Run Total | 00:49 (From 40:14 to 39:25) | 20.8% |
| Sled Push | 00:47 (From 03:15 to 02:28) | 19.9% |
| Sandbag Lunges | 00:22 (From 04:48 to 04:26) | 9.3% |
| Farmers Carry | 00:19 (From 02:13 to 01:54) | 8.1% |
| Sled Pull | 00:13 (From 04:29 to 04:16) | 5.5% |
| Ski Erg | 00:00 (From 04:06 to 04:06) | 0.0% |
| Rowing | 00:00 (From 04:34 to 04:34) | 0.0% |
| Wall Balls | 00:00 (From 05:13 to 05:13) | 0.0% |
| Lawlor Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:12 | 00:00 | 04:23 -01:11 | 00:00 +00:00 |
| Ski Erg | 04:06 | 03:12 | 04:21 -00:15 | 04:23 -01:11 |
| Running 2 | 05:02 | 07:18 | 04:44 +00:18 | 08:44 -01:26 |
| Sled Push | 03:15 | 12:20 | 02:44 +00:31 | 13:28 -01:08 |
| Running 3 | 05:20 | 15:35 | 05:07 +00:13 | 16:12 -00:37 |
| Sled Pull | 04:29 | 20:55 | 04:36 -00:07 | 21:19 -00:24 |
| Running 4 | 05:19 | 25:24 | 05:06 +00:13 | 25:55 -00:31 |
| Burpees Broad Jump | 05:56 | 30:43 | 04:54 +01:02 | 31:01 -00:18 |
| Running 5 | 05:27 | 36:39 | 05:15 +00:12 | 35:55 +00:44 |
| Rowing | 04:34 | 42:06 | 04:41 -00:07 | 41:10 +00:56 |
| Running 6 | 05:13 | 46:40 | 05:08 +00:05 | 45:51 +00:49 |
| Farmers Carry | 02:13 | 51:53 | 02:04 +00:09 | 50:59 +00:54 |
| Running 7 | 05:16 | 54:06 | 05:06 +00:10 | 53:03 +01:03 |
| Sandbag Lunges | 04:48 | 59:22 | 04:45 +00:03 | 58:09 +01:13 |
| Running 8 | 05:29 | 01:04:10 | 05:35 -00:06 | 01:02:54 +01:16 |
| Wall Balls | 05:13 | 01:09:39 | 05:58 -00:45 | 01:08:29 +01:10 |
| Roxzone | 05:58 | 01:20:41 | 06:14 -00:16 | 01:20:41 |
Sam's best running lap was 00:03:12, which was 01:04 faster than the average. This indicates that he has good speed and endurance in short bursts of running.
To improve in the Burpees Broad Jump segment, Sam should focus on improving his overall fitness and strength. He can incorporate exercises like burpees, broad jumps, and plyometric training to enhance his explosive power and endurance. Additionally, practicing efficient form and technique during the burpees and jumps will help him save time and energy during the race.
For the Run Total segment, Sam should work on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him increase his running speed and improve his overall cardiovascular fitness.
In the Running 2, Running 5, and Running 7 segments, Sam should focus on maintaining a consistent pace and improving his endurance. He can incorporate longer distance runs into his training routine to build his endurance and improve his running efficiency. Additionally, practicing proper running form and technique will help him conserve energy and perform better in these segments.
For the Sled Push and Running 4 segments, Sam should work on improving his strength and power. Incorporating strength training exercises like squats, deadlifts, and sled pushes into his training routine will help him develop the necessary strength and power for these segments. Additionally, practicing proper form and technique during the sled push will help him maximize his efficiency and minimize time lost.
Sam should also prioritize efficient transitions between segments in the roxzone. By minimizing the time spent in the roxzone, he can save valuable seconds and maintain his momentum throughout the race.
Incorporating mental strategies such as visualization and positive self-talk can also help Sam stay focused and motivated during the race.
Overall, Sam's performance in the HYROX race in Birmingham was solid, with room for improvement in specific segments. By targeting these areas and implementing the suggested training strategies and techniques, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Shaw Andrew | 2024 New York | 01:20:46 | |
| Bijl Evert | 2021 Amsterdam | 01:20:25 | |
| Cheng Dino | 2022 Hong Kong | 01:20:45 | |
| Franco Caballero Hristo Himar | 2023 Barcelona | 01:21:05 | |
| Feldkamp Michel | 2024 Frankfurt | 01:20:49 | |
| Schierl Harald | 2023 Stuttgart | 01:21:04 | |
| Prigione Paolo | 2019 Karlsruhe | 01:20:28 | |
| Hearne Andrew | 2024 Brisbane | 01:20:20 | |
| Pardeiro Puente Eduardo | 2024 Bilbao | 01:20:15 | |
| Flynn Davin | 2024 Dublin | 01:21:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Lawlor Sam | 01:34:04 | |
| 2024 Gdansk Lawlor Sam | 01:12:53 | |
| 2024 Manchester Spencer Joe, Lawlor Sam | 01:05:38 | |
| 2024 Gdansk Haselgrove Rob, Lawlor Sam, Jopp Melanie, Freeman Micca | 01:00:59 | |
| 2023 London Lawlor Sam, Mccann Aileen | 01:19:51 | |
| 2024 Birmingham Lawlor Sam, Crooke Harry | 01:20:20 | |
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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Lawlor Sam
