Dive into this athlete’s performance at 2021 Dallas 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 06:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:10 (From 45:08 to 41:58) | 51.9% |
| Sled Push | 01:09 (From 03:54 to 02:45) | 18.9% |
| Sandbag Lunges | 00:49 (From 05:43 to 04:54) | 13.4% |
| Wall Balls | 00:30 (From 06:38 to 06:08) | 8.2% |
| Rowing | 00:18 (From 05:03 to 04:45) | 4.9% |
| Farmers Carry | 00:10 (From 02:14 to 02:04) | 2.7% |
| Ski Erg | 00:00 (From 04:16 to 04:16) | 0.0% |
| Sled Pull | 00:00 (From 03:46 to 03:46) | 0.0% |
| BBJ | 00:00 (From 03:45 to 03:45) | 0.0% |
| Knight Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:13 | 00:00 | 04:40 +00:33 | 00:00 +00:00 |
| Ski Erg | 04:16 | 05:13 | 04:27 -00:11 | 04:40 +00:33 |
| Running 2 | 06:24 | 09:29 | 05:00 +01:24 | 09:07 +00:22 |
| Sled Push | 03:54 | 15:53 | 02:56 +00:58 | 14:07 +01:46 |
| Running 3 | 05:49 | 19:47 | 05:25 +00:24 | 17:03 +02:44 |
| Sled Pull | 03:46 | 25:36 | 05:00 -01:14 | 22:28 +03:08 |
| Running 4 | 05:29 | 29:22 | 05:25 +00:04 | 27:28 +01:54 |
| Burpees Broad Jump | 03:45 | 34:51 | 05:22 -01:37 | 32:53 +01:58 |
| Running 5 | 05:44 | 38:36 | 05:35 +00:09 | 38:15 +00:21 |
| Rowing | 05:03 | 44:20 | 04:50 +00:13 | 43:50 +00:30 |
| Running 6 | 05:29 | 49:23 | 05:28 +00:01 | 48:40 +00:43 |
| Farmers Carry | 02:14 | 54:52 | 02:12 +00:02 | 54:08 +00:44 |
| Running 7 | 05:18 | 57:06 | 05:25 -00:07 | 56:20 +00:46 |
| Sandbag Lunges | 05:43 | 01:02:24 | 05:08 +00:35 | 01:01:45 +00:39 |
| Running 8 | 05:46 | 01:08:07 | 06:04 -00:18 | 01:06:53 +01:14 |
| Wall Balls | 06:38 | 01:13:53 | 06:34 +00:04 | 01:12:57 +00:56 |
| Roxzone | 06:10 | 01:26:31 | 07:00 -00:50 | 01:26:31 |
Based on the splits analysis, we can see that Thomas performed slightly below the average in most of the running segments, including Running 1, Running 2, Running 3, Running 4, and Running 5. He also lost time in the Sled Push, Sandbag Lunges, and Rowing segments. However, he excelled in the Ski Erg, Sled Pull, Burpees Broad Jump, Farmers Carry, Running 7, and Wall Balls segments, where he performed faster than the average.
- Transitions: Thomas should aim to minimize the time spent in the roxzone (transition zones between exercises). To improve transition times, he should work on improving his overall fitness and conditioning, as well as practice smooth and efficient transitions during training sessions. Incorporating specific drills and exercises that simulate the transitions can help him develop the necessary speed and efficiency.
- Strength Training: Thomas should prioritize strength training exercises that target the muscle groups used in the various HYROX segments. Incorporating exercises such as squats, lunges, deadlifts, push-ups, and pull-ups can help him build the necessary strength and power for improved performance in the strength-based segments.
- Running Training: Thomas should incorporate a variety of running workouts into his training regimen to improve his overall running performance. This can include interval training, tempo runs, long-distance runs, and hill sprints. By targeting different aspects of his running fitness, he can improve both his speed and endurance.
- Recovery: To optimize his performance, Thomas should prioritize proper recovery techniques, including adequate rest, hydration, and nutrition. Incorporating regular stretching, foam rolling, and mobility exercises can also help prevent injuries and improve overall performance.
By implementing these strategies and incorporating specific drills and exercises tailored to his areas of improvement, Thomas can enhance his performance in future HYROX races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Hastert Moritz | 2023 Karlsruhe | 01:26:55 | |
| Voßbrink Nico | 2023 Hamburg | 01:26:10 | |
| Van Wyk Gerhard | 2024 Cape Town | 01:26:17 | |
| Poblet Brett | 2022 Madrid | 01:26:28 | |
| Muijderman Jean | 2024 Amsterdam | 01:26:13 | |
| Oehri Christopher | 2023 Barcelona | 01:26:42 | |
| Severini Daniele | 2024 Turin | 01:26:59 | |
| Stani Tomasz | 2024 Hong Kong | 01:26:49 | |
| Bernard Brian | 2024 Birmingham | 01:26:02 | |
| Hansen Robin | 2024 Singapore National Stadium | 01:26:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Dallas Knight Thomas | 01:30:47 | |
| 2022 Dallas Knight Thomas | 01:42:58 | |
| 2022 Chicago Knight Thomas | 01:30:31 | |
| 2022 Las Vegas Knight Thomas | 01:42:08 | |
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Knight Thomas
