Dive into this athlete’s performance at 2023 Dallas 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 07:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:38 (From 53:51 to 47:13) | 92.8% |
| BBJ | 00:25 (From 06:45 to 06:20) | 5.8% |
| Rowing | 00:06 (From 05:10 to 05:04) | 1.4% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Push | 00:00 (From 02:39 to 02:39) | 0.0% |
| Sled Pull | 00:00 (From 05:02 to 05:02) | 0.0% |
| Farmers Carry | 00:00 (From 02:23 to 02:23) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:53 to 05:53) | 0.0% |
| Wall Balls | 00:00 (From 05:12 to 05:12) | 0.0% |
| Venegas Philip | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:03 | 00:00 | 05:04 -00:01 | 00:00 +00:00 |
| Ski Erg | 04:24 | 05:03 | 04:38 -00:14 | 05:04 -00:01 |
| Running 2 | 06:36 | 09:27 | 05:30 +01:06 | 09:42 -00:15 |
| Sled Push | 02:39 | 16:03 | 03:20 -00:41 | 15:12 +00:51 |
| Running 3 | 07:08 | 18:42 | 06:03 +01:05 | 18:32 +00:10 |
| Sled Pull | 05:02 | 25:50 | 05:47 -00:45 | 24:35 +01:15 |
| Running 4 | 06:41 | 30:52 | 06:02 +00:39 | 30:22 +00:30 |
| Burpees Broad Jump | 06:45 | 37:33 | 06:36 +00:09 | 36:24 +01:09 |
| Running 5 | 07:11 | 44:18 | 06:17 +00:54 | 43:00 +01:18 |
| Rowing | 05:10 | 51:29 | 05:06 +00:04 | 49:17 +02:12 |
| Running 6 | 06:36 | 56:39 | 06:07 +00:29 | 54:23 +02:16 |
| Farmers Carry | 02:23 | 01:03:15 | 02:30 -00:07 | 01:00:30 +02:45 |
| Running 7 | 06:34 | 01:05:38 | 06:04 +00:30 | 01:03:00 +02:38 |
| Sandbag Lunges | 05:53 | 01:12:12 | 06:10 -00:17 | 01:09:04 +03:08 |
| Running 8 | 08:05 | 01:18:05 | 07:03 +01:02 | 01:15:14 +02:51 |
| Wall Balls | 05:12 | 01:26:10 | 07:55 -02:43 | 01:22:17 +03:53 |
| Roxzone | 07:26 | 01:38:40 | 08:28 -01:02 | 01:38:40 |
In terms of his overall performance, Philip showed strength and proficiency in certain segments, such as the Ski Erg and Sled Push, where he performed faster than the average time. However, there were areas where improvement is needed, particularly in the running segments (Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8), as well as the Burpees Broad Jump. These segments accounted for the most time lost during the race.
a. Interval Training: Incorporate interval training into his running routine by alternating between high-intensity sprints and recovery periods. This will help improve his speed and cardiovascular fitness.
b. Hill Training: Include hill workouts in his training regimen to build leg strength and improve running power. Running uphill challenges the muscles in a different way and can lead to improved overall speed and endurance.
c. Tempo Runs: Incorporate tempo runs into his training, where he runs at a comfortably hard pace for an extended period. This helps improve lactate threshold and overall running economy.
d. Plyometric Exercises: Include plyometric exercises like box jumps, squat jumps, and bounding to enhance explosive power and improve running efficiency.
e. Strength Training for Runners: Incorporate strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises. This will help improve muscular endurance and prevent injuries.
2. Burpees Broad Jump: Philip's performance in this segment was slower than the average time. To improve his speed and efficiency in the Burpees Broad Jump, he can focus on the following training strategies:
a. Plyometric Training: Include plyometric exercises like burpees, squat jumps, and tuck jumps to improve explosive power and agility.
b. Core Strength: Strengthening the core muscles, including the abs, lower back, and hips, will improve stability and power during the broad jump. Exercises like planks, Russian twists, and mountain climbers can be beneficial.
c. Technique Improvement: Focus on proper form and technique during the broad jump, ensuring a strong push-off and landing with both feet simultaneously. Practicing the movement with attention to form will lead to efficiency gains.
d. Speed and Agility Training: Incorporate speed and agility drills, such as ladder drills, cone drills, and shuttle runs, to improve quickness and coordination.
In conclusion, Philip Venegas showed strong performance in certain segments of the Hyrox race in Dallas. However, there are areas that require improvement, particularly in the running segments and the Burpees Broad Jump. By incorporating specific training strategies and techniques, focusing on pacing, and optimizing transitions, Philip can enhance his overall performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Zazza Giuseppe | 2023 Rimini | 01:38:43 | |
| Piticev Kevin | 2018 Wien | 01:38:43 | |
| Hanf Andreas | 2019 Karlsruhe | 01:38:52 | |
| Cullen Aaron | 2024 Milan | 01:38:42 | |
| Licht Stephan | 2024 Hamburg | 01:38:36 | |
| Harris Matthew | 2023 Dallas | 01:38:38 | |
| Roth Eric | 2023 New York | 01:38:54 | |
| Fernandez Sanz Alvaro | 2023 Barcelona | 01:38:50 | |
| De La Cruz Luis Miguel | 2024 Madrid | 01:39:08 | |
| Lin Douglas HKGHYROX | 2024 Hong Kong | 01:39:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dallas Venegas Philip | 01:40:16 | |
| 2024 Dallas Venegas Philip | 02:06:43 | |
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Venegas Philip
