Dive into this athlete’s performance at 2023 Dublin 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.
Compare With Another Athlete
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 07:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:56 (From 49:35 to 42:39) | 89.3% |
| Sled Pull | 00:33 (From 05:22 to 04:49) | 7.1% |
| Rowing | 00:17 (From 05:05 to 04:48) | 3.6% |
| Ski Erg | 00:00 (From 04:16 to 04:16) | 0.0% |
| Sled Push | 00:00 (From 02:11 to 02:11) | 0.0% |
| BBJ | 00:00 (From 05:11 to 05:11) | 0.0% |
| Farmers Carry | 00:00 (From 01:54 to 01:54) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:09 to 04:09) | 0.0% |
| Wall Balls | 00:00 (From 05:21 to 05:21) | 0.0% |
| Pratt Ryan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:31 | 00:00 | 04:42 -00:11 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:31 | 04:29 -00:13 | 04:42 -00:11 |
| Running 2 | 07:01 | 08:47 | 05:03 +01:58 | 09:11 -00:24 |
| Sled Push | 02:11 | 15:48 | 02:59 -00:48 | 14:14 +01:34 |
| Running 3 | 07:15 | 17:59 | 05:30 +01:45 | 17:13 +00:46 |
| Sled Pull | 05:22 | 25:14 | 05:05 +00:17 | 22:43 +02:31 |
| Running 4 | 07:57 | 30:36 | 05:29 +02:28 | 27:48 +02:48 |
| Burpees Broad Jump | 05:11 | 38:33 | 05:32 -00:21 | 33:17 +05:16 |
| Running 5 | 06:03 | 43:44 | 05:40 +00:23 | 38:49 +04:55 |
| Rowing | 05:05 | 49:47 | 04:52 +00:13 | 44:29 +05:18 |
| Running 6 | 05:42 | 54:52 | 05:31 +00:11 | 49:21 +05:31 |
| Farmers Carry | 01:54 | 01:00:34 | 02:13 -00:19 | 54:52 +05:42 |
| Running 7 | 05:34 | 01:02:28 | 05:30 +00:04 | 57:05 +05:23 |
| Sandbag Lunges | 04:09 | 01:08:02 | 05:16 -01:07 | 01:02:35 +05:27 |
| Running 8 | 05:37 | 01:12:11 | 06:09 -00:32 | 01:07:51 +04:20 |
| Wall Balls | 05:21 | 01:17:48 | 06:45 -01:24 | 01:14:00 +03:48 |
| Roxzone | 04:54 | 01:27:53 | 07:08 -02:14 | 01:27:53 |
It is worth noting that Ryan's total running time of 00:49:35 was 07:39 slower than the average for his finish time. This suggests that he may need to improve his overall fitness and transition time in order to reduce the time spent in the "roxzone". Additionally, his best running lap time of 00:04:31 indicates that he has the potential to improve his running performance.
To improve Running 4, Running 2, Running 3, Running 5, and Running 6, Ryan should focus on both his overall fitness and his running technique. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can improve his running performance.
For the Rowing segment, Ryan should focus on improving his rowing technique and overall strength. Incorporating rowing intervals into his training routine can help improve his rowing speed and efficiency. Strength exercises such as bent-over rows, pull-ups, and deadlifts can also improve his rowing performance by targeting the muscles used in rowing.
In conclusion, Ryan Pratt performed well in the 2023 Dublin Hyrox race, but there are areas for improvement. By focusing on improving his running performance, particularly in segments such as Running 4, Running 2, Running 3, Running 5, Rowing, and Running 6, he can enhance his overall performance. Implementing race strategies such as maintaining a steady pace, improving transition time, and mental preparation will also contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Thomas Benjamin | 2023 Hong Kong | 01:28:15 | |
| Rinehart Seneca | 2021 Austin | 01:27:27 | |
| Santos Javier | 2024 Bilbao | 01:28:09 | |
| Befus Andreas | 2024 Malaga | 01:27:41 | |
| Walsh Peter | 2023 Dublin | 01:27:40 | |
| Ninh Brian | 2024 Anaheim | 01:28:13 | |
| Richards Craig | 2024 Washington - North American Championships | 01:27:44 | |
| Siegert Manuel | 2018 Hamburg | 01:28:15 | |
| Thompson Steven | 2024 Sports Direct HYROX London | 01:27:35 | |
| Verkerk Jeroen | 2024 Rotterdam | 01:28:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Pratt Ryan | 01:13:42 | |
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Pratt Ryan
