Dive into this athlete’s performance at 2023 London 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 Dempsey Robert's 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 Dempsey Robert 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 Dempsey Robert’s 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 Dempsey Robert's 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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:10 | 37:29 to 36:19 | 24.5% |
| Wall Balls | 00:51 | 05:39 to 04:48 | 17.8% |
| Sled Push | 00:49 | 02:59 to 02:10 | 17.1% |
| Sled Pull | 00:37 | 04:22 to 03:45 | 12.9% |
| Rowing | 00:36 | 05:02 to 04:26 | 12.6% |
| Sandbag Lunges | 00:29 | 04:24 to 03:55 | 10.1% |
| Ski Erg | 00:09 | 04:16 to 04:07 | 3.1% |
| Farmers Carry | 00:05 | 01:46 to 01:41 | 1.7% |
| Burpees Broad Jump | 00:00 | 03:42 to 03:42 | 0.0% |
| Dempsey Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:11 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:16 | 03:30 | 04:16 +00:00 | 04:11 -00:41 |
| Running 2 | 04:30 | 07:46 | 04:27 +00:03 | 08:27 -00:41 |
| Sled Push | 02:59 | 12:16 | 02:34 +00:25 | 12:54 -00:38 |
| Running 3 | 05:02 | 15:15 | 04:49 +00:13 | 15:28 -00:13 |
| Sled Pull | 04:22 | 20:17 | 04:13 +00:09 | 20:17 +00:00 |
| Running 4 | 04:47 | 24:39 | 04:47 +00:00 | 24:30 +00:09 |
| Burpees Broad Jump | 03:42 | 29:26 | 04:22 -00:40 | 29:17 +00:09 |
| Running 5 | 04:56 | 33:08 | 04:54 +00:02 | 33:39 -00:31 |
| Rowing | 05:02 | 38:04 | 04:33 +00:29 | 38:33 -00:29 |
| Running 6 | 04:50 | 43:06 | 04:48 +00:02 | 43:06 +00:00 |
| Farmers Carry | 01:46 | 47:56 | 01:55 -00:09 | 47:54 +00:02 |
| Running 7 | 04:49 | 49:42 | 04:47 +00:02 | 49:49 -00:07 |
| Sandbag Lunges | 04:24 | 54:31 | 04:21 +00:03 | 54:36 -00:05 |
| Running 8 | 05:09 | 58:55 | 05:10 -00:01 | 58:57 -00:02 |
| Wall Balls | 05:39 | 01:04:04 | 05:25 +00:14 | 01:04:07 -00:03 |
| Roxzone | 05:31 | 01:15:05 | 05:33 -00:02 | 01:15:05 |
Robert's best running lap was 00:03:30, which was 33 seconds faster than the average for his finish time. This indicates that he has a strong running ability and should focus on utilizing this strength in his training.
To improve the Rowing segment, Robert should focus on increasing his power and efficiency on the rowing machine. He can incorporate exercises such as rowing intervals, where he alternates between high-intensity sprints and recovery periods. This will help improve his rowing speed and reduce the time lost in this segment.
The Roxzone segment is the time spent between the exercise zones. Robert's Roxzone time was 5 minutes and 31 seconds, which was 22 seconds slower than the average for his finish time. To improve this segment, Robert should work on improving his overall fitness and reducing his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help him improve his Roxzone time.
Running 3 was another segment where Robert lost time compared to the average. To improve his running performance in this segment, he should focus on building endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running speed and reduce the time lost in this segment.
Robert should also strategize his transitions between exercises to minimize time lost. Practicing quick and efficient transitions during his training will help him improve his overall race performance.
In terms of pacing, Robert's overall running time was 37 minutes and 29 seconds, which was 7 seconds slower than the average for his finish time. This indicates that he has a strong running profile and should continue to prioritize his running training. However, he should also work on improving his strength and endurance in order to perform well in the other segments.
Overall, Robert Dempsey had a strong performance in the 2023 London Hyrox race. By focusing on improving his rowing performance, reducing his Roxzone time, and enhancing his running performance in segment 3, he can further improve his race results. Implementing the suggested training strategies and techniques, such as rowing intervals, HIIT workouts, and interval training for running, will help him enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Woodhead Will | 2024 Berlin | 01:15:13 | |
| King Henry | 2024 Brisbane | 01:15:32 | |
| Zulmea Devy | 2024 Berlin | 01:14:54 | |
| Kennedy Trenton | 2024 Houston | 01:14:35 | |
| Schmeißer Philipp | 2022 Hamburg | 01:15:32 | |
| Poltoraczyk Marius | 2023 Hannover | 01:14:54 | |
| Bräunlinger Niklas | 2024 Karlsruhe | 01:15:16 | |
| Wenzel Matthias | 2024 Frankfurt | 01:15:28 | |
| Fisher Sam | 2023 Birmingham | 01:14:35 | |
| Amiri Teemon | 2023 Los Angeles | 01:15:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:07:48 | |
| 2024 Birmingham | 01:10:38 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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