Dive into this athlete’s performance at 2022 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 95 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 21:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 14:23 (From 01:12:48 to 58:25) | 65.7% |
| Wall Balls | 02:33 (From 13:27 to 10:54) | 11.7% |
| BBJ | 02:06 (From 10:59 to 08:53) | 9.6% |
| Sled Pull | 01:32 (From 09:12 to 07:40) | 7.0% |
| Sled Push | 01:19 (From 05:50 to 04:31) | 6.0% |
| Ski Erg | 00:00 (From 04:49 to 04:49) | 0.0% |
| Rowing | 00:00 (From 05:39 to 05:39) | 0.0% |
| Farmers Carry | 00:00 (From 03:02 to 03:02) | 0.0% |
| Sandbag Lunges | 00:00 (From 07:17 to 07:17) | 0.0% |
| Waugh Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:44 | 00:00 | 06:17 +02:27 | 00:00 +00:00 |
| Ski Erg | 04:49 | 08:44 | 05:10 -00:21 | 06:17 +02:27 |
| Running 2 | 07:59 | 13:33 | 07:24 +00:35 | 11:27 +02:06 |
| Sled Push | 05:50 | 21:32 | 04:37 +01:13 | 18:51 +02:41 |
| Running 3 | 08:29 | 27:22 | 08:35 -00:06 | 23:28 +03:54 |
| Sled Pull | 09:12 | 35:51 | 08:22 +00:50 | 32:03 +03:48 |
| Running 4 | 08:11 | 45:03 | 08:33 -00:22 | 40:25 +04:38 |
| Burpees Broad Jump | 10:59 | 53:14 | 09:34 +01:25 | 48:58 +04:16 |
| Running 5 | 10:04 | 01:04:13 | 09:38 +00:26 | 58:32 +05:41 |
| Rowing | 05:39 | 01:14:17 | 05:47 -00:08 | 01:08:10 +06:07 |
| Running 6 | 09:29 | 01:19:56 | 08:46 +00:43 | 01:13:57 +05:59 |
| Farmers Carry | 03:02 | 01:29:25 | 03:18 -00:16 | 01:22:43 +06:42 |
| Running 7 | 09:59 | 01:32:27 | 08:45 +01:14 | 01:26:01 +06:26 |
| Sandbag Lunges | 07:17 | 01:42:26 | 08:37 -01:20 | 01:34:46 +07:40 |
| Running 8 | 09:57 | 01:49:43 | 12:19 -02:22 | 01:43:23 +06:20 |
| Wall Balls | 13:27 | 01:59:40 | 12:43 +00:44 | 01:55:42 +03:58 |
| Roxzone | 07:48 | 02:20:46 | 12:21 -04:33 | 02:20:46 |
Analyzing Joe's performance, it is evident that his total running time of 1 hour, 12 minutes, and 48 seconds was 12 minutes and 57 seconds slower than the average for his finish time. This indicates that Joe may need to focus on improving his overall fitness and transition time to decrease the time spent in the "roxzone."
To improve performance in these segments, Joe should incorporate specific training strategies and techniques:
1. Running 1: Joe's time in this segment was 2 minutes and 50 seconds slower than the average. To improve his running speed and endurance, Joe can focus on interval training, incorporating both high-intensity sprints and longer-distance runs into his training routine. Hill sprints and tempo runs can also help improve his running performance.
2. Best Lap: Joe's time in this segment was slower than average. To enhance his performance in this specific lap, Joe can work on improving his running technique and efficiency. Drills such as high knees, butt kicks, and strides can help improve running form and speed.
3. Burpees Broad Jump: Joe's time in this segment was 1 minute and 54 seconds slower than average. To improve performance in this exercise, Joe should focus on building upper body and core strength. Incorporating exercises such as push-ups, planks, and explosive jumps can help improve his burpees broad jump time.
4. Running 7: Joe's time in this segment was 1 minute and 29 seconds slower than average. To improve his running speed and endurance in this specific segment, Joe can incorporate longer distance runs and tempo runs into his training routine. Interval training with high-intensity sprints can also help improve his performance in this segment.
5. Wall Balls: Joe's time in this segment was 1 minute and 18 seconds slower than average. To improve performance in wall balls, Joe should focus on building lower body and core strength. Squats, lunges, and medicine ball exercises can help improve his wall ball performance.
6. Running 6, Running 2, Running 5: Joe's times in these running segments were slower than average. To enhance his running performance, Joe should focus on building both speed and endurance through interval training, hill sprints, and tempo runs. Incorporating strength training exercises such as squats and lunges can also help improve his running performance.
7. Sled Push: Joe's time in this segment was slower than average. To improve his performance in the sled push, Joe can focus on building leg and core strength. Exercises such as squats, deadlifts, and sled pushes can be incorporated into his training routine to enhance his sled push time.
By implementing these strategies and focusing on the areas of improvement highlighted in the splits analysis, Joe can enhance his performance in future Hyrox races. Regular training, targeted exercises, and a disciplined approach to race strategies will contribute to his success in the sport.
| Similar Athletes | |||
|---|---|---|---|
| Adams Simon | 2023 Birmingham | 02:20:47 | |
| Stamoulis Marcus | 2024 Melbourne | 02:20:47 | |
| Serra Piero | 2024 Milan | 02:20:41 | |
| Gupta Gaurav | 2024 Singapore | 02:20:49 | |
| Meadows Simon | 2024 Malaga | 02:20:33 | |
| Wrenn Iii Norris | 2024 Dallas | 02:20:28 | |
| Chan Shayne | 2023 Singapore | 02:20:45 | |
| Frampton Justin | 2024 Chicago Navy Pier | 02:20:23 | |
| Tukker Ronald | 2023 Rotterdam | 02:20:57 | |
| Hughes Michael | 2023 New York | 02:20:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dallas Waugh Joe | 02:09:13 | |
| 2024 Houston Waugh Joe | 02:09:09 | |
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Waugh Joe
