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 05:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:51 (From 43:21 to 40:30) | 48.3% |
| BBJ | 01:26 (From 06:07 to 04:41) | 24.3% |
| Sled Pull | 00:49 (From 05:22 to 04:33) | 13.8% |
| Sled Push | 00:27 (From 02:36 to 02:09) | 7.6% |
| Wall Balls | 00:11 (From 03:47 to 03:36) | 3.1% |
| Rowing | 00:08 (From 05:08 to 05:00) | 2.3% |
| Ski Erg | 00:02 (From 04:48 to 04:46) | 0.6% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:32 to 03:32) | 0.0% |
| Merritt Natasha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 04:41 -01:05 | 00:00 +00:00 |
| Ski Erg | 04:48 | 03:36 | 04:56 -00:08 | 04:41 -01:05 |
| Running 2 | 05:21 | 08:24 | 05:01 +00:20 | 09:37 -01:13 |
| Sled Push | 02:36 | 13:45 | 02:30 +00:06 | 14:38 -00:53 |
| Running 3 | 05:26 | 16:21 | 05:18 +00:08 | 17:08 -00:47 |
| Sled Pull | 05:22 | 21:47 | 05:06 +00:16 | 22:26 -00:39 |
| Running 4 | 05:37 | 27:09 | 05:18 +00:19 | 27:32 -00:23 |
| Burpees Broad Jump | 06:07 | 32:46 | 05:14 +00:53 | 32:50 -00:04 |
| Running 5 | 05:45 | 38:53 | 05:25 +00:20 | 38:04 +00:49 |
| Rowing | 05:08 | 44:38 | 05:10 -00:02 | 43:29 +01:09 |
| Running 6 | 05:45 | 49:46 | 05:20 +00:25 | 48:39 +01:07 |
| Farmers Carry | 01:53 | 55:31 | 02:04 -00:11 | 53:59 +01:32 |
| Running 7 | 05:43 | 57:24 | 05:18 +00:25 | 56:03 +01:21 |
| Sandbag Lunges | 03:32 | 01:03:07 | 04:12 -00:40 | 01:01:21 +01:46 |
| Running 8 | 06:11 | 01:06:39 | 05:35 +00:36 | 01:05:33 +01:06 |
| Wall Balls | 03:47 | 01:12:50 | 04:17 -00:30 | 01:11:08 +01:42 |
| Roxzone | 04:47 | 01:21:17 | 05:52 -01:05 | 01:21:17 |
In terms of overall time, Natasha completed the race in 01:21:17. Her total running time was 00:43:21, which was 02:49 slower than the average for her finish time. This indicates that Natasha may need to focus on improving her overall fitness and transition time. If she can enhance her fitness level, she may be able to reduce the time spent in the roxzone and improve her overall performance.
Natasha's best running lap was 00:03:36, which was 00:54 faster than the average. This suggests that she has a strong running ability and may have a runner profile. However, it's important to note that the best running lap is not always indicative of overall running performance. To accurately assess her running performance, we'll focus on the total running time.
To improve the Run Total segment, Natasha should prioritize improving her overall fitness and transition time. This can be done through a combination of cardiovascular exercises like running and interval training, as well as strength training exercises that target the muscles used in running, such as squats, lunges, and plyometric exercises.
For the Burpees Broad Jump segment, Natasha should work on improving her speed and explosiveness. This can be achieved through exercises like burpees, broad jumps, and plyometric training that focus on developing power and agility. Additionally, practicing proper form and technique during the burpees and jumps can help improve efficiency and reduce time lost.
In the Running 8, Running 6, Running 7, Running 2, Running 5, and Running 4 segments, Natasha should focus on improving her running endurance and speed. Interval training, hill sprints, and tempo runs can help improve her cardiovascular fitness and increase her running speed. Incorporating strength training exercises that target the muscles used in running, such as leg presses, calf raises, and hip strengthening exercises, can also enhance her running performance.
Secondly, Natasha should prioritize efficient transitions between exercises and minimize time spent in the roxzone. Practicing quick transitions during training sessions can help improve her transition time and overall race performance.
Finally, Natasha should consider incorporating interval training into her training routine. Interval training involves alternating between high-intensity bursts of exercise and periods of rest or lower intensity. This type of training can improve her cardiovascular fitness, increase her running speed, and enhance her overall performance in the race.
By implementing these strategies and focusing on improving the identified areas of weakness, Natasha can further enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Fernandes Mélodie | 2024 Bordeaux | 01:21:43 | |
| Juez Lobon Isabel | 2024 Bilbao | 01:20:51 | |
| Sheehan Caoimhe | 2024 Dublin | 01:21:42 | |
| Bray Emma | 2024 Brisbane | 01:21:27 | |
| Welham Courtney | 2024 Birmingham | 01:21:17 | |
| Segatori Laura | 2024 Houston | 01:21:26 | |
| Baillie Cara | 2024 Hamburg | 01:21:45 | |
| Hague Zoe | 2023 Dublin | 01:20:52 | |
| Breuer Lea | 2022 Leipzig | 01:20:56 | |
| Günther Jeanne | 2019 Leipzig | 01:20:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Merritt Natasha | 01:21:30 | |
| 2024 Birmingham Merritt Natasha | 01:25:39 | |
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Merritt Natasha
