Dive into this athlete’s performance at 2023 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 05:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:28 (From 09:09 to 07:41) | 25.6% |
| Sandbag Lunges | 01:23 (From 07:20 to 05:57) | 24.1% |
| BBJ | 01:14 (From 07:37 to 06:23) | 21.5% |
| Sled Push | 01:03 (From 04:23 to 03:20) | 18.3% |
| Sled Pull | 00:36 (From 06:18 to 05:42) | 10.5% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Rowing | 00:00 (From 04:36 to 04:36) | 0.0% |
| Farmers Carry | 00:00 (From 01:41 to 01:41) | 0.0% |
| Run Total | 00:00 (From 46:58 to 46:58) | 0.0% |
| Cary Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:03 -00:55 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:08 | 04:39 -00:18 | 05:03 -00:55 |
| Running 2 | 05:30 | 08:29 | 05:33 -00:03 | 09:42 -01:13 |
| Sled Push | 04:23 | 13:59 | 03:24 +00:59 | 15:15 -01:16 |
| Running 3 | 05:52 | 18:22 | 06:05 -00:13 | 18:39 -00:17 |
| Sled Pull | 06:18 | 24:14 | 05:50 +00:28 | 24:44 -00:30 |
| Running 4 | 05:47 | 30:32 | 06:03 -00:16 | 30:34 -00:02 |
| Burpees Broad Jump | 07:37 | 36:19 | 06:36 +01:01 | 36:37 -00:18 |
| Running 5 | 06:10 | 43:56 | 06:20 -00:10 | 43:13 +00:43 |
| Rowing | 04:36 | 50:06 | 05:06 -00:30 | 49:33 +00:33 |
| Running 6 | 05:57 | 54:42 | 06:08 -00:11 | 54:39 +00:03 |
| Farmers Carry | 01:41 | 01:00:39 | 02:31 -00:50 | 01:00:47 -00:08 |
| Running 7 | 05:59 | 01:02:20 | 06:07 -00:08 | 01:03:18 -00:58 |
| Sandbag Lunges | 07:20 | 01:08:19 | 06:13 +01:07 | 01:09:25 -01:06 |
| Running 8 | 07:38 | 01:15:39 | 07:07 +00:31 | 01:15:38 +00:01 |
| Wall Balls | 09:09 | 01:23:17 | 07:52 +01:17 | 01:22:45 +00:32 |
| Roxzone | 06:51 | 01:39:10 | 08:33 -01:42 | 01:39:10 |
Tom's total running time was 00:46:58, which was 00:59 slower than the average. This indicates that he may need to focus on improving his running speed and endurance. His best running lap was 00:04:08, which was 00:43 faster than the average.
To improve performance in these segments, Tom should focus on specific drills and techniques. For Burpees Broad Jump, he can practice explosive burpees and work on improving his jumping power. For Wall Balls, he can work on his squat strength and technique. Sandbag Lunges can be improved by focusing on leg strength and stability.
In terms of overall running performance, Tom should focus on improving his speed and endurance. He can incorporate interval training, hill sprints, and tempo runs into his training routine. Additionally, working on his transition time during the Roxzone can also help improve his overall performance.
Tom should also strategize his approach for each segment. For strength-based segments like Sled Push, Sled Pull, and Farmers Carry, he should focus on maintaining good form and technique to minimize time lost. In cardio-intensive segments like Rowing and Ski Erg, he should aim for efficient and powerful strokes to maximize his speed.
Overall, Tom's race performance was commendable, but there are areas where he can make improvements. By focusing on specific training strategies and techniques, he can enhance his performance in the identified areas and strive for even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| White Paul | 2024 Singapore | 01:38:42 | |
| Price Saxton | 2023 Anaheim | 01:38:45 | |
| Palmiero Andrea | 2024 Turin | 01:38:55 | |
| Bertho Gurwan | 2024 Paris | 01:39:14 | |
| Müller Berend | 2024 Hamburg | 01:39:36 | |
| Hildebrandt Till | 2023 Hamburg | 01:39:39 | |
| Peters Roland | 2024 Rotterdam | 01:39:12 | |
| Minn Dominik | 2019 Hamburg | 01:38:50 | |
| Ford Jonathan | 2024 Birmingham | 01:38:52 | |
| Bower Steven | 2024 Melbourne | 01:39:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Cary Tom
