Dive into this athlete’s performance at 2024 Anaheim 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.
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
04:07.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Erwin, you absolutely crushed it out there at the 2024 Anaheim Hyrox event! Finishing in the top 16% overall and in your age group is no small feat—your hard work is clearly paying off. Your overall time of 01:20:17 reflects a solid effort, but let’s dive deeper into your performance to identify those golden opportunities to sharpen up.
From your splits, it looks like you started off a bit slower than average on your first run, clocking in at 6:13. It’s a common pitfall to start cautiously, but that pace cost you some precious seconds. You have a runner's profile with a total running time of 42:43, which is a bit slower than average. This suggests that while you have the endurance to tackle those running segments, there’s room to refine your speed. Your best lap of 4:14 shows you have the ability to turn on the jets when you need to, so let’s harness that consistency throughout the race. 💥
Segments to Improve:
Let’s break down those segments that left some room for improvement:
Running 1 (6:13): This segment was a slow start—1:50 slower than average. You want to aim for a more aggressive start to capitalize on your stamina. Consider incorporating interval training to boost your speed. Try 200m sprints followed by 1 min rest, and gradually decrease the rest time to build both speed and recovery.
Running 5 (5:25): This segment was also slower than average by 11 seconds. You might have felt the fatigue kicking in after the earlier exercises. Incorporate more transition runs (short bursts of running after strength work) to adapt your legs to running under fatigue. A 5-minute run at a moderate pace after each strength workout can help you get used to this.
Running 8 (7:27): This was your slowest running segment, and 1:53 slower than average. This is where the fatigue really hit. To combat this, focus on your mental toughness. Try long runs at a conversational pace on the weekends, gradually increasing the distance. Mental resilience is key here. As David Goggins says, "The only way to get to the other side is to go through it."🏆
Sled Push (2:46): A bit slower than average here by 2 seconds. To improve this, practice your sled pushes with a focus on maintaining speed. Work on your form—keep your body low and drive through your heels. A great drill is to do 10-meter sprints between sled pushes to simulate the race conditions and improve power output.
Farmers Carry (2:08): You were 5 seconds slower than average. Focus on your grip strength and core stability. Try farmer’s walks with kettlebells or dumbbells, aiming for longer distances. Incorporate core exercises like planks and dead bugs to maintain stability while carrying heavy loads.
Race Strategies:
Now that we’ve identified key segments for improvement, let's talk about strategies for race day:
Pacing: Start the first run at a pace that feels challenging but sustainable. A good rule of thumb is to aim for about 90% of your max effort. You’ll feel better equipped to tackle the sled push and other strength segments following a more controlled start.
Transition Time: Your Roxzone time was slightly faster than average, which is great! Keep this momentum by practicing transitions in training, timing yourself between exercises. Quick transitions can save you valuable seconds when it counts!
Nutrition & Hydration: Ensure you’re fueling properly before the race. A combination of carbs and protein can sustain your energy levels. During the race, quick sips of water or electrolyte drinks can keep you hydrated without causing cramping.
Conclusion:
Erwin, you’re on a fantastic trajectory in your Hyrox journey! The finish line is just a marker for the next challenge ahead. As you refine your pacing and incorporate these targeted drills into your training, you’ll be unlocking that next level of performance. Remember, it’s not about being the best; it’s about being better than you were yesterday. “Most of you won’t be successful because when you’re studying and you’re tired, you quit. I don’t stop when I’m tired. I stop when I’m done.” 💪
Keep pushing those limits, stay consistent, and let's get you ready to smash that next race! The Rox-Coach believes in you! 🏆