Dive into this athlete’s performance at 2023 Glasgow 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 06:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:56 (From 46:15 to 42:19) | 62.6% |
| Sled Pull | 00:48 (From 05:34 to 04:46) | 12.7% |
| Ski Erg | 00:38 (From 05:03 to 04:25) | 10.1% |
| Wall Balls | 00:24 (From 06:38 to 06:14) | 6.4% |
| Rowing | 00:18 (From 05:04 to 04:46) | 4.8% |
| Sandbag Lunges | 00:13 (From 05:10 to 04:57) | 3.4% |
| Sled Push | 00:00 (From 02:44 to 02:44) | 0.0% |
| BBJ | 00:00 (From 04:10 to 04:10) | 0.0% |
| Farmers Carry | 00:00 (From 01:42 to 01:42) | 0.0% |
| Thomson Derek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:25 | 00:00 | 04:43 +00:42 | 00:00 +00:00 |
| Ski Erg | 05:03 | 05:25 | 04:28 +00:35 | 04:43 +00:42 |
| Running 2 | 05:19 | 10:28 | 05:01 +00:18 | 09:11 +01:17 |
| Sled Push | 02:44 | 15:47 | 02:57 -00:13 | 14:12 +01:35 |
| Running 3 | 05:42 | 18:31 | 05:27 +00:15 | 17:09 +01:22 |
| Sled Pull | 05:34 | 24:13 | 05:02 +00:32 | 22:36 +01:37 |
| Running 4 | 05:41 | 29:47 | 05:27 +00:14 | 27:38 +02:09 |
| Burpees Broad Jump | 04:10 | 35:28 | 05:25 -01:15 | 33:05 +02:23 |
| Running 5 | 05:53 | 39:38 | 05:38 +00:15 | 38:30 +01:08 |
| Rowing | 05:04 | 45:31 | 04:52 +00:12 | 44:08 +01:23 |
| Running 6 | 05:24 | 50:35 | 05:30 -00:06 | 49:00 +01:35 |
| Farmers Carry | 01:42 | 55:59 | 02:13 -00:31 | 54:30 +01:29 |
| Running 7 | 05:37 | 57:41 | 05:27 +00:10 | 56:43 +00:58 |
| Sandbag Lunges | 05:10 | 01:03:18 | 05:12 -00:02 | 01:02:10 +01:08 |
| Running 8 | 07:17 | 01:08:28 | 06:06 +01:11 | 01:07:22 +01:06 |
| Wall Balls | 06:38 | 01:15:45 | 06:37 +00:01 | 01:13:28 +02:17 |
| Roxzone | 04:52 | 01:27:09 | 07:04 -02:12 | 01:27:09 |
- Transitions: Derek should aim to minimize the time spent in the roxzone (transition zones) to optimize his overall race time. Practicing quick and efficient transitions during training can help him improve his transition time during the actual race.
- Strength Training: Since Derek's total running time is slower than average, he should prioritize strength training exercises to improve his overall fitness. Incorporating exercises such as weightlifting, plyometrics, and bodyweight exercises into his training routine can help enhance his strength and power, which can translate to improved running performance.
- Running Technique: Derek should focus on maintaining proper running form throughout the race. This includes maintaining an upright posture, engaging his core, and driving through his legs to generate power. Practicing drills such as high knees, butt kicks, and strides can help improve his running technique and efficiency.
- Mental Preparation: Derek should work on developing mental toughness and resilience to push through challenging segments of the race. Incorporating visualization techniques and positive self-talk during training can help him build mental strength and improve his race performance.
By implementing these strategies and focusing on the specific areas of improvement highlighted in the splits analysis, Derek can enhance his performance in future HYROX races and continue to excel in his age group category.
| Similar Athletes | |||
|---|---|---|---|
| Severini Daniele | 2024 Turin | 01:26:59 | |
| Weston Matt | 2024 Birmingham | 01:26:47 | |
| Halsema Jannes | 2022 Maastricht | 01:26:39 | |
| Kursawe Sascha | 2023 Hamburg | 01:27:24 | |
| Bradley Niall | 2022 Birmingham | 01:27:04 | |
| Kennedy Aaron | 2024 London | 01:27:00 | |
| Obrien James | 2024 Manchester | 01:26:43 | |
| Van Erp Gaby | 2024 Amsterdam | 01:26:59 | |
| Philliskirk Rob | 2024 Glasgow | 01:27:31 | |
| Hartmann Danny | 2018 Hamburg | 01:27:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Thomson Derek | 01:45:06 | |
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Thomson Derek
