Dive into this athlete’s performance at 2021 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 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 05:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:32 (From 07:01 to 04:29) | 46.1% |
| Sled Pull | 01:16 (From 05:35 to 04:19) | 23.0% |
| BBJ | 00:40 (From 05:15 to 04:35) | 12.1% |
| Sled Push | 00:23 (From 02:54 to 02:31) | 7.0% |
| Rowing | 00:21 (From 04:58 to 04:37) | 6.4% |
| Farmers Carry | 00:14 (From 02:09 to 01:55) | 4.2% |
| Ski Erg | 00:04 (From 04:21 to 04:17) | 1.2% |
| Wall Balls | 00:00 (From 04:54 to 04:54) | 0.0% |
| Run Total | 00:00 (From 38:57 to 38:57) | 0.0% |
| Sobers David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:28 -00:39 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:49 | 04:23 -00:02 | 04:28 -00:39 |
| Running 2 | 04:29 | 08:10 | 04:46 -00:17 | 08:51 -00:41 |
| Sled Push | 02:54 | 12:39 | 02:46 +00:08 | 13:37 -00:58 |
| Running 3 | 05:07 | 15:33 | 05:10 -00:03 | 16:23 -00:50 |
| Sled Pull | 05:35 | 20:40 | 04:40 +00:55 | 21:33 -00:53 |
| Running 4 | 04:50 | 26:15 | 05:08 -00:18 | 26:13 +00:02 |
| Burpees Broad Jump | 05:15 | 31:05 | 04:57 +00:18 | 31:21 -00:16 |
| Running 5 | 05:02 | 36:20 | 05:17 -00:15 | 36:18 +00:02 |
| Rowing | 04:58 | 41:22 | 04:43 +00:15 | 41:35 -00:13 |
| Running 6 | 04:49 | 46:20 | 05:10 -00:21 | 46:18 +00:02 |
| Farmers Carry | 02:09 | 51:09 | 02:05 +00:04 | 51:28 -00:19 |
| Running 7 | 05:05 | 53:18 | 05:08 -00:03 | 53:33 -00:15 |
| Sandbag Lunges | 07:01 | 58:23 | 04:49 +02:12 | 58:41 -00:18 |
| Running 8 | 05:50 | 01:05:24 | 05:40 +00:10 | 01:03:30 +01:54 |
| Wall Balls | 04:54 | 01:11:14 | 06:04 -01:10 | 01:09:10 +02:04 |
| Roxzone | 05:35 | 01:21:35 | 06:21 -00:46 | 01:21:35 |
Additionally, David should pay attention to his form during the lunges, ensuring that his knees stay in line with his toes and that he maintains a strong core and upright posture throughout the movement.
2. Burpees Broad Jump:
David's time of 00:05:15 was 00:40 slower than the average. To improve in this segment, he should focus on increasing his explosiveness and cardiovascular endurance. Specific exercises and drills that can help include:
- Plyometric push-ups
- Box jumps
- High-intensity interval training (HIIT) workouts with burpees and broad jumps
- Sprint intervals to improve overall speed and power
David should also work on maintaining a consistent rhythm and efficiency in his burpees, ensuring that he minimizes any unnecessary movements or pauses.
3. Sled Pull:
David's time of 00:05:35 was 00:34 slower than the average. To improve in this segment, he should focus on building strength and power in his upper body and core. Specific exercises and drills that can help include:
- Pull-ups or inverted rows to target the back and biceps
- Farmer's walks with heavy dumbbells or kettlebells to strengthen the grip and upper body muscles
- Deadlifts to improve overall pulling strength
- Plank variations to strengthen the core
David should also pay attention to his technique during the sled pull, ensuring that he maintains a strong and stable position throughout the movement and uses his entire body to generate power.
4. Rowing:
David's time of 00:04:58 was 00:19 slower than the average. To improve in this segment, he should focus on improving his cardiovascular endurance and rowing technique. Specific exercises and drills that can help include:
- Rowing intervals with varying intensities and distances
- Rowing machine technique drills, focusing on proper body positioning, leg drive, and arm pull
- Cross-training activities such as cycling or swimming to improve overall aerobic capacity
- Core exercises to strengthen the muscles used during rowing
David should also work on maintaining a consistent and efficient stroke rate, ensuring that he maximizes his power output and minimizes any wasted energy.
In conclusion, David Sobers had a strong performance in the 2021 Birmingham Hyrox race, with a focus on improving his strength-related segments. By implementing specific training strategies and techniques, such as targeted strength training exercises and endurance training, he can further enhance his performance in these areas. Additionally, he should pay attention to pacing, transition times, and overall race strategies to optimize his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Cavey Joshua | 2021 Birmingham | 01:21:59 | |
| Freiter Jens | 2024 Köln | 01:21:52 | |
| Dedieu Semi | 2022 Essen | 01:21:57 | |
| Lefevre Gauthier | 2024 Marseille | 01:22:01 | |
| Newsham Barry | 2024 Poznan | 01:21:29 | |
| Jephcott Jeffers | 2021 Birmingham | 01:21:45 | |
| Zuber Antoine | 2021 Hamburg | 01:21:41 | |
| Henshaw Andrew | 2024 Melbourne | 01:21:06 | |
| Kenny Ossian | 2023 Milan | 01:21:48 | |
| Brown Scott | 2024 Fort Lauderdale | 01:21:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Sobers David | 01:12:29 | |
| 2021 London Sobers David | 01:24:26 | |
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Sobers David
