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 475 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 06:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:20 (From 10:09 to 07:49) | 35.6% |
| Sandbag Lunges | 01:23 (From 08:34 to 07:11) | 21.1% |
| Run Total | 01:03 (From 54:38 to 53:35) | 16.0% |
| Wall Balls | 00:57 (From 10:27 to 09:30) | 14.5% |
| Sled Pull | 00:46 (From 07:36 to 06:50) | 11.7% |
| Sled Push | 00:03 (From 04:03 to 04:00) | 0.8% |
| Farmers Carry | 00:01 (From 02:57 to 02:56) | 0.3% |
| Ski Erg | 00:00 (From 04:39 to 04:39) | 0.0% |
| Rowing | 00:00 (From 05:24 to 05:24) | 0.0% |
| Baker Simon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:22 | 00:00 | 05:38 -01:16 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:22 | 04:53 -00:14 | 05:38 -01:16 |
| Running 2 | 05:37 | 09:01 | 06:15 -00:38 | 10:31 -01:30 |
| Sled Push | 04:03 | 14:38 | 04:03 +00:00 | 16:46 -02:08 |
| Running 3 | 06:06 | 18:41 | 06:57 -00:51 | 20:49 -02:08 |
| Sled Pull | 07:36 | 24:47 | 06:57 +00:39 | 27:46 -02:59 |
| Running 4 | 06:43 | 32:23 | 06:58 -00:15 | 34:43 -02:20 |
| Burpees Broad Jump | 10:09 | 39:06 | 08:07 +02:02 | 41:41 -02:35 |
| Running 5 | 08:05 | 49:15 | 07:21 +00:44 | 49:48 -00:33 |
| Rowing | 05:24 | 57:20 | 05:28 -00:04 | 57:09 +00:11 |
| Running 6 | 07:23 | 01:02:44 | 07:08 +00:15 | 01:02:37 +00:07 |
| Farmers Carry | 02:57 | 01:10:07 | 02:51 +00:06 | 01:09:45 +00:22 |
| Running 7 | 07:20 | 01:13:04 | 07:04 +00:16 | 01:12:36 +00:28 |
| Sandbag Lunges | 08:34 | 01:20:24 | 07:29 +01:05 | 01:19:40 +00:44 |
| Running 8 | 09:05 | 01:28:58 | 08:58 +00:07 | 01:27:09 +01:49 |
| Wall Balls | 10:27 | 01:38:03 | 09:42 +00:45 | 01:36:07 +01:56 |
| Roxzone | 08:03 | 01:56:27 | 10:38 -02:35 | 01:56:27 |
Simon's total running time of 00:54:38 is 01:43 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transitioning between exercises more efficiently. Additionally, his best running lap time of 00:04:22 indicates that he has good speed and endurance.
To improve in the Burpees Broad Jump segment, Simon should work on both his strength and endurance. Incorporating exercises such as burpees, broad jumps, and plyometric training will help him develop explosive power and agility. He should also focus on improving his efficiency in performing the burpees, ensuring proper form and minimizing transition time.
In the Run Total segment, Simon should concentrate on improving his overall running performance. Since his total running time was slower than average, he may benefit from incorporating more running-specific training into his routine. Adding interval training, tempo runs, and long-distance runs will help him build endurance and improve his running speed.
For the Sandbag Lunges segment, Simon should focus on strengthening his lower body and core muscles. Exercises such as lunges, squats, and deadlifts will help him develop the necessary strength and stability for this segment. He should also practice proper form and technique to ensure efficient movement and minimize time lost during the lunges.
In the Wall Balls segment, Simon should work on both his upper body strength and endurance. Incorporating exercises such as wall balls, shoulder presses, and push-ups will help him improve his strength and stamina for this segment. He should also focus on maintaining proper form and technique to optimize his performance.
Improving performance in Running 5, Running 7, Sled Pull, and Running 6 will require a combination of improved running endurance and overall fitness. Simon should continue to prioritize running-specific training, including interval training, hill sprints, and long-distance runs. He should also focus on improving his transition time between exercises to minimize time lost.
Simon should also focus on efficient transition between exercises. Practicing the transitions during training will help him familiarize himself with the movements and minimize time lost during the race. Additionally, he should prioritize recovery between exercises, using active rest techniques such as stretching or light movement to keep his muscles warm and ready for the next challenge.
In conclusion, Simon Baker had a strong performance in the HYROX race, but there are areas where he can make improvements. By focusing on the segments where he lost the most time and implementing the suggested training strategies and techniques, he can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Seymour Jake | 2024 Dallas | 01:56:03 | |
| Voigt Tobias | 2019 Karlsruhe | 01:56:27 | |
| Muszynski Michal | 2023 Warschau | 01:56:09 | |
| Naumovski Orce | 2023 Anaheim | 01:56:53 | |
| Dehoff Dean | 2024 Karlsruhe | 01:56:30 | |
| List Carsten | 2024 Hamburg | 01:56:24 | |
| LAW MICHAEL | 2023 Houston | 01:56:31 | |
| Hand Stephen | 2023 Birmingham | 01:56:44 | |
| Fleming James | 2023 Glasgow | 01:56:32 | |
| Akko Victor | 2019 Hamburg | 01:56:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham Baker Simon | 01:27:53 | |
| 2024 Manchester Baker Simon, Quigley Jack | 01:07:38 | |
| 2023 Birmingham Neale Simon, Baker Simon, Goodchild-Wintle Lisa, Page Caroline | 01:32:46 | |
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Baker Simon
