Dive into this athlete’s performance at 2023 Madrid 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 03:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:13 (From 05:44 to 04:31) | 36.1% |
| Sled Push | 00:37 (From 03:15 to 02:38) | 18.3% |
| Farmers Carry | 00:35 (From 02:35 to 02:00) | 17.3% |
| Rowing | 00:17 (From 04:59 to 04:42) | 8.4% |
| Sandbag Lunges | 00:17 (From 04:59 to 04:42) | 8.4% |
| Ski Erg | 00:10 (From 04:31 to 04:21) | 5.0% |
| BBJ | 00:10 (From 05:01 to 04:51) | 5.0% |
| Wall Balls | 00:03 (From 05:56 to 05:53) | 1.5% |
| Run Total | 00:00 (From 40:28 to 40:28) | 0.0% |
| Clark Kai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 04:34 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:31 | 03:50 | 04:25 +00:06 | 04:34 -00:44 |
| Running 2 | 04:32 | 08:21 | 04:52 -00:20 | 08:59 -00:38 |
| Sled Push | 03:15 | 12:53 | 02:52 +00:23 | 13:51 -00:58 |
| Running 3 | 05:31 | 16:08 | 05:18 +00:13 | 16:43 -00:35 |
| Sled Pull | 05:44 | 21:39 | 04:51 +00:53 | 22:01 -00:22 |
| Running 4 | 05:22 | 27:23 | 05:16 +00:06 | 26:52 +00:31 |
| Burpees Broad Jump | 05:01 | 32:45 | 05:10 -00:09 | 32:08 +00:37 |
| Running 5 | 05:23 | 37:46 | 05:26 -00:03 | 37:18 +00:28 |
| Rowing | 04:59 | 43:09 | 04:47 +00:12 | 42:44 +00:25 |
| Running 6 | 05:12 | 48:08 | 05:18 -00:06 | 47:31 +00:37 |
| Farmers Carry | 02:35 | 53:20 | 02:08 +00:27 | 52:49 +00:31 |
| Running 7 | 04:56 | 55:55 | 05:17 -00:21 | 54:57 +00:58 |
| Sandbag Lunges | 04:59 | 01:00:51 | 04:59 +00:00 | 01:00:14 +00:37 |
| Running 8 | 05:45 | 01:05:50 | 05:52 -00:07 | 01:05:13 +00:37 |
| Wall Balls | 05:56 | 01:11:35 | 06:17 -00:21 | 01:11:05 +00:30 |
| Roxzone | 06:40 | 01:24:03 | 06:41 -00:01 | 01:24:03 |
To improve in the Sled Pull, Kai should focus on building strength and power in his upper body and core. Exercises such as pull-ups, rows, and planks can help improve his performance in this segment. Additionally, practicing proper technique and form during the Sled Pull will be crucial.
For the Farmers Carry, Kai should incorporate exercises that target his grip strength and shoulder stability. Farmer's walks, deadlifts, and kettlebell swings can help improve his performance in this segment. It is also important for him to practice maintaining a consistent pace throughout the carry.
In the Rowing segment, Kai should focus on improving his endurance and power output. Incorporating interval training on the rowing machine, along with exercises that target his back and core muscles, such as bent-over rows and Russian twists, will be beneficial. He should also pay attention to his rowing technique, ensuring he is using his legs, core, and arms efficiently.
To improve his time in the Roxzone, Kai should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help him become more efficient in this segment.
In Running 3, Kai should focus on improving his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him become a stronger runner. He should also pay attention to his pacing during this segment to avoid starting too fast and burning out.
For the Burpees Broad Jump, Kai should focus on improving his explosiveness and lower body strength. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help improve his performance in this segment. It is also important for him to work on his form and technique to maximize his efficiency during the burpees.
Kai should also pay attention to his transitions between exercises in the Roxzone. Practicing quick and efficient transitions during his training will help him save valuable time during the race.
Overall, Kai should continue to train both his running and strength to maintain a balanced profile. While he showed strength in the running segments, there is still room for improvement in the strength-based segments. By incorporating specific exercises and techniques tailored to his weaknesses, Kai can enhance his performance and continue to improve in future races.
| Similar Athletes | |||
|---|---|---|---|
| Reid Robert | 2024 Dublin | 01:24:10 | |
| Jessen Daniel | 2023 Hamburg | 01:24:23 | |
| Gretz Benjamin | 2024 Paris | 01:24:25 | |
| Heinzelmann Alexej | 2019 Leipzig | 01:23:36 | |
| Dunsmore Ian | 2023 London | 01:24:31 | |
| Lenton Charles | 2024 Paris | 01:23:58 | |
| Muscat Andrew | 2024 Manchester | 01:23:46 | |
| Kulkarni Adit | 2024 Manchester | 01:24:29 | |
| Castillo Hugo | 2022 Dallas | 01:24:02 | |
| Duggan Patrick | 2024 Vienna - European Championship | 01:24:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham Clark Kai | 01:20:06 | |
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Clark Kai
