Roussos Alex Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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.

Performance Highlights

GRE Flag Roussos Alex Men 45-49 #123022 01:30:23 8th in AG | Top 44.4% 140th | Top 51.9%
+06:29
51:02
Run Total
+00:50
06:23
Avg. Lap
+00:12
04:56
Best Lap
-04:07
34:14
Workout Total
-00:31
04:16
Avg. Workout
-02:20
05:12
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 09:04. Check the detail of the improvement plan below.

07:19 Potential Improvement 80.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 07:19 (From 51:02 to 43:43) 80.7%
Wall Balls 01:17 (From 07:53 to 06:36) 14.2%
BBJ 00:28 (From 05:57 to 05:29) 5.1%
Ski Erg 00:00 (From 04:04 to 04:04) 0.0%
Sled Push 00:00 (From 01:51 to 01:51) 0.0%
Sled Pull 00:00 (From 03:28 to 03:28) 0.0%
Rowing 00:00 (From 04:30 to 04:30) 0.0%
Farmers Carry 00:00 (From 01:48 to 01:48) 0.0%
Sandbag Lunges 00:00 (From 04:43 to 04:43) 0.0%

Splits Time

Roussos Alex Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 04:45 +00:11 00:00 +00:00
Ski Erg 04:04 04:56 04:31 -00:27 04:45 +00:11
Running 2 05:46 09:00 05:09 +00:37 09:16 -00:16
Sled Push 01:51 14:46 03:04 -01:13 14:25 +00:21
Running 3 06:11 16:37 05:37 +00:34 17:29 -00:52
Sled Pull 03:28 22:48 05:16 -01:48 23:06 -00:18
Running 4 06:41 26:16 05:36 +01:05 28:22 -02:06
Burpees Broad Jump 05:57 32:57 05:47 +00:10 33:58 -01:01
Running 5 06:44 38:54 05:48 +00:56 39:45 -00:51
Rowing 04:30 45:38 04:56 -00:26 45:33 +00:05
Running 6 06:43 50:08 05:38 +01:05 50:29 -00:21
Farmers Carry 01:48 56:51 02:17 -00:29 56:07 +00:44
Running 7 06:39 58:39 05:37 +01:02 58:24 +00:15
Sandbag Lunges 04:43 01:05:18 05:30 -00:47 01:04:01 +01:17
Running 8 07:25 01:10:01 06:20 +01:05 01:09:31 +00:30
Wall Balls 07:53 01:17:26 07:00 +00:53 01:15:51 +01:35
Roxzone 05:12 01:30:23 07:32 -02:20 01:30:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alex Roussos had a solid performance in the 2023 Dubai Hyrox race, finishing with an overall rank of 140 out of 359 athletes, placing him in the top 38% of participants. In his age group (45-49), he finished 8th out of 20 athletes, placing him in the top 40%.

Alex's overall time of 01:30:23 is respectable, but there are areas where he can make improvements. His total running time of 00:51:02 was 07:41 slower than the average, indicating that he may need to focus on improving his running fitness. However, his best running lap time of 00:04:56 was only 00:22 slower than average, suggesting that he has the potential to excel in running with targeted training.

Segments to Improve


Based on the splits analysis, the segments where Alex lost the most time were: Run Total, Running 6, Running 7, Running 4, Running 8, Running 5, Wall Balls, Running 2, Burpees Broad Jump, Running 3, Best Lap, and Running 1. These segments should be the focus of his training for future races.

To improve his running performance, Alex should incorporate specific exercises and drills to enhance his running endurance and speed. Interval training, such as high-intensity interval training (HIIT), can be effective in improving running performance. He can also include tempo runs and hill repeats in his training routine to build strength and endurance.

In addition to running-focused training, Alex should also work on improving his transitions in the Roxzone. By improving his overall fitness and decreasing transition times, he can reduce the time spent in this zone and gain an advantage during the race.

To address the specific segments where Alex lost the most time, the following training strategies and techniques are recommended:

1. Running 6, Running 7, Running 4, and Running 8:
These segments require sustained running endurance. Alex can benefit from incorporating long-distance runs into his training routine to build his aerobic capacity. Additionally, incorporating speed work, such as interval training and tempo runs, can help him improve his running speed and efficiency.

2. Wall Balls:
To improve performance in this segment, Alex should focus on building upper body and core strength. Exercises such as weighted squats, overhead presses, and planks can help improve his strength and stability during the wall ball exercise. Practicing proper technique and pacing during wall ball exercises can also contribute to improved performance.

3. Burpees Broad Jump:
Alex can improve his performance in this segment by focusing on explosive lower body strength and power. Plyometric exercises such as squat jumps, box jumps, and broad jumps can help improve his power output and efficiency during the burpees broad jump exercise. Incorporating these exercises into his training routine can help him generate more power and reduce the time spent on this segment.

4. Running 2, Running 3, and Running 1:
These segments require a combination of running endurance and speed. Alex can benefit from incorporating interval training, hill repeats, and tempo runs into his training routine. By working on both endurance and speed, he can improve his performance in these segments.

Strategies


During the race, Alex should focus on pacing himself appropriately to ensure he maintains a consistent effort throughout. It is important for him to avoid starting too fast and burning out early in the race. By maintaining a steady pace and conserving energy, he can perform better in the later segments and reduce the time lost.

Additionally, Alex should pay attention to his transitions in the Roxzone. By practicing efficient transitions during training, he can minimize the time spent in this zone and gain an advantage over his competitors.

Overall, Alex Roussos has shown great potential in the Hyrox race. By focusing on improving his running performance, optimizing his transitions, and incorporating targeted training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Lam Yau 2023 Hong Kong 01:29:53
Blom Vincent 2024 Amsterdam 01:30:17
Hartzenberg Hilton Clifford 2024 Cape Town 01:30:49
Jonid Ahsik 2023 Hong Kong 01:30:29
Fletcher Tom 2024 Sports Direct HYROX London 01:30:48
Berchicci Gabriele 2024 Rimini 01:30:35
Noone Sean 2024 Birmingham 01:30:15
Cuatianquiz Josue 2023 Houston 01:30:49
Hillebrand Raymon 2023 Amsterdam 01:29:54
Flores Chris 2023 Houston 01:30:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dubai Roussos Alex 01:21:15

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