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 05:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:17 (From 47:01 to 43:44) | 64.8% |
| Sled Push | 00:47 (From 03:13 to 02:26) | 15.5% |
| Sandbag Lunges | 00:27 (From 04:49 to 04:22) | 8.9% |
| Farmers Carry | 00:19 (From 02:22 to 02:03) | 6.3% |
| Rowing | 00:11 (From 05:23 to 05:12) | 3.6% |
| Wall Balls | 00:03 (From 04:16 to 04:13) | 1.0% |
| Ski Erg | 00:00 (From 04:41 to 04:41) | 0.0% |
| Sled Pull | 00:00 (From 04:45 to 04:45) | 0.0% |
| BBJ | 00:00 (From 04:09 to 04:09) | 0.0% |
| Paton Amelia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 05:02 -00:52 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:10 | 05:03 -00:22 | 05:02 -00:52 |
| Running 2 | 05:47 | 08:51 | 05:18 +00:29 | 10:05 -01:14 |
| Sled Push | 03:13 | 14:38 | 02:38 +00:35 | 15:23 -00:45 |
| Running 3 | 06:02 | 17:51 | 05:36 +00:26 | 18:01 -00:10 |
| Sled Pull | 04:45 | 23:53 | 05:31 -00:46 | 23:37 +00:16 |
| Running 4 | 06:04 | 28:38 | 05:38 +00:26 | 29:08 -00:30 |
| Burpees Broad Jump | 04:09 | 34:42 | 05:47 -01:38 | 34:46 -00:04 |
| Running 5 | 06:18 | 38:51 | 05:46 +00:32 | 40:33 -01:42 |
| Rowing | 05:23 | 45:09 | 05:18 +00:05 | 46:19 -01:10 |
| Running 6 | 06:03 | 50:32 | 05:39 +00:24 | 51:37 -01:05 |
| Farmers Carry | 02:22 | 56:35 | 02:11 +00:11 | 57:16 -00:41 |
| Running 7 | 06:10 | 58:57 | 05:38 +00:32 | 59:27 -00:30 |
| Sandbag Lunges | 04:49 | 01:05:07 | 04:35 +00:14 | 01:05:05 +00:02 |
| Running 8 | 06:31 | 01:09:56 | 06:02 +00:29 | 01:09:40 +00:16 |
| Wall Balls | 04:16 | 01:16:27 | 04:46 -00:30 | 01:15:42 +00:45 |
| Roxzone | 06:28 | 01:27:03 | 06:35 -00:07 | 01:27:03 |
To improve Running 5, Running 7, Running 2, Running 3, Running 4, Running 6, and Running 8, Amelia should focus on enhancing her running endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), can be beneficial. She can perform interval runs, alternating between sprints and recovery jogs, gradually increasing the intensity and duration of the sprints. Additionally, incorporating hill sprints and tempo runs can help improve her overall running performance.
For Sandbag Lunges and Sled Push, Amelia should work on improving her leg strength and power. Exercises such as squats, lunges, deadlifts, and step-ups can help strengthen her lower body muscles. Adding plyometric exercises like box jumps and explosive lunges can also improve her power and speed.
To reduce the time spent in the Roxzone, Amelia should focus on improving her overall fitness and transition time. Incorporating functional training exercises that mimic the movements performed in the race, with minimal rest between sets, can help improve her transition speed. For example, she can perform circuits consisting of exercises like burpees, kettlebell swings, and box jumps.
By implementing these strategies and focusing on the identified areas of improvement, Amelia Paton can enhance her performance in future HYROX races. Consistency in training, proper form, and a well-rounded training program that targets both running and strength will be key in achieving her goals.
| Similar Athletes | |||
|---|---|---|---|
| DAddazio Francesca | 2024 Milan | 01:27:29 | |
| Ohlmann Marion | 2024 Nice | 01:26:58 | |
| Drees Alexis | 2024 Dallas | 01:26:42 | |
| Carraro Manuela | 2024 Turin | 01:26:39 | |
| Wimberger Kathrin | 2024 Hamburg | 01:26:58 | |
| Mcnulty Elissa | 2024 Dublin | 01:27:18 | |
| Holmes Laura | 2022 London | 01:27:17 | |
| Barras Jeanne | 2022 Basel | 01:27:15 | |
| Amery Flora | 2024 Malaga | 01:26:36 | |
| Clayton Eloise | 2024 London | 01:27:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Paton Amelia | 01:26:47 | |
| 2023 Madrid Paton Amelia | 01:24:33 | |
| 2024 Manchester Paton Amelia | 01:19:07 | |
| 2024 Bilbao Paton Amelia | 01:23:04 | |
| 2024 Köln Paton Amelia | 01:23:07 | |
| 2024 Milan Paton Amelia | 01:21:49 | |
| 2024 Birmingham Paton Amelia | 01:25:36 | |
| 2024 Manchester Paton Amelia, Paton Claire | 01:16:23 | |
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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Paton Amelia
