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 22 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 Pswarayi Dudzai'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 Pswarayi Dudzai 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 Pswarayi Dudzai’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 Pswarayi Dudzai'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 25:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:37 | 01:13:41 to 01:04:04 | 37.7% |
| Sandbag Lunges | 04:59 | 12:55 to 07:56 | 19.5% |
| Wall Balls | 04:44 | 14:06 to 09:22 | 18.5% |
| Burpees Broad Jump | 03:00 | 14:00 to 11:00 | 11.7% |
| Sled Push | 02:29 | 06:45 to 04:16 | 9.7% |
| Farmers Carry | 00:43 | 04:05 to 03:22 | 2.8% |
| Ski Erg | 00:00 | 05:23 to 05:23 | 0.0% |
| Sled Pull | 00:00 | 09:04 to 09:04 | 0.0% |
| Rowing | 00:00 | 06:18 to 06:18 | 0.0% |
| Pswarayi Dudzai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:08 | 00:00 | 07:05 -00:57 | 00:00 +00:00 |
| Ski Erg | 05:23 | 06:08 | 05:52 -00:29 | 07:05 -00:57 |
| Running 2 | 08:15 | 11:31 | 09:04 -00:49 | 12:57 -01:26 |
| Sled Push | 06:45 | 19:46 | 04:30 +02:15 | 22:01 -02:15 |
| Running 3 | 08:56 | 26:31 | 09:28 -00:32 | 26:31 +00:00 |
| Sled Pull | 09:04 | 35:27 | 09:27 -00:23 | 35:59 -00:32 |
| Running 4 | 09:03 | 44:31 | 09:59 -00:56 | 45:26 -00:55 |
| Burpees Broad Jump | 14:00 | 53:34 | 14:39 -00:39 | 55:25 -01:51 |
| Running 5 | 09:42 | 01:07:34 | 10:59 -01:17 | 01:10:04 -02:30 |
| Rowing | 06:18 | 01:17:16 | 06:34 -00:16 | 01:21:03 -03:47 |
| Running 6 | 09:42 | 01:23:34 | 10:08 -00:26 | 01:27:37 -04:03 |
| Farmers Carry | 04:05 | 01:33:16 | 03:17 +00:48 | 01:37:45 -04:29 |
| Running 7 | 09:45 | 01:37:21 | 10:13 -00:28 | 01:41:02 -03:41 |
| Sandbag Lunges | 12:55 | 01:47:06 | 10:33 +02:22 | 01:51:15 -04:09 |
| Running 8 | 12:15 | 02:00:01 | 12:17 -00:02 | 02:01:48 -01:47 |
| Wall Balls | 14:06 | 02:12:16 | 10:36 +03:30 | 02:14:05 -01:49 |
| Roxzone | 10:45 | 02:36:57 | 12:16 -01:31 | 02:36:57 |
To improve in the Wall Balls segment, Pswarayi should focus on improving his strength and endurance. Incorporating exercises such as squats and lunges into his training routine can help improve his lower body strength, which is crucial for performing well in this segment. Additionally, practicing wall ball shots with a heavier ball can help him build the necessary strength and power.
In the Sandbag Lunges segment, Pswarayi should work on improving his endurance and stability. Adding lunges and squats with a sandbag to his training routine can help him build the necessary strength and stability for this segment. Additionally, practicing lunges with a heavier sandbag can help him improve his endurance.
For the Farmers Carry segment, Pswarayi should focus on improving his grip strength and overall strength. Incorporating exercises such as deadlifts and farmer's walks into his training routine can help him build the necessary strength and endurance for this segment. Additionally, practicing farmer's carries with heavier weights can help him improve his grip strength.
In the Burpees Broad Jump segment, Pswarayi should work on improving his explosiveness and endurance. Incorporating exercises such as box jumps and burpees into his training routine can help him improve his explosiveness and stamina. Additionally, practicing broad jumps with a longer distance can help him improve his power and endurance.
To improve in the Roxzone segment, Pswarayi should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) into his training routine can help him improve his cardiovascular endurance and overall fitness. Additionally, practicing quick transitions between exercises can help him reduce his transition time.
For the Sled Push segment, Pswarayi should work on improving his strength and power. Incorporating exercises such as sled pushes and squats into his training routine can help him build the necessary strength and power for this segment. Additionally, practicing sled pushes with heavier weights can help him improve his overall performance.
Pswarayi should also consider focusing on maintaining proper form and technique during each segment. This will help him perform the exercises more efficiently and reduce the risk of injury. Practicing specific form corrections for each exercise, such as maintaining a straight back during deadlifts or using the legs to generate power during wall ball shots, can greatly improve his performance.
Lastly, Pswarayi should incorporate specific training sessions that simulate the demands of the Hyrox race. This can include interval training sessions that combine running with strength exercises, as well as practicing transitions between different exercises. By simulating the race conditions in training, Pswarayi can better prepare himself for the challenges he will face during the actual race.
Overall, Pswarayi showed strength in the running segments and has areas for improvement in specific exercises. By focusing on strength and endurance training, improving technique and form, and implementing race-specific strategies, Pswarayi can enhance his performance and achieve even better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Aleshire Elaine | 2024 Dallas | 02:37:04 | |
| Abrahams Emily | 2024 Birmingham | 02:37:18 | |
| Maldonado Lizbeth | 2020 Chicago | 02:37:14 | |
| Rooth Nathalie | 2024 Frankfurt | 02:36:43 | |
| Mercado Heidi | 2023 Houston | 02:37:20 | |
| Gibson Karen | 2024 Manchester | 02:37:07 | |
| Mennie Kirbie | 2023 London | 02:37:08 | |
| Morris Jen | 2022 London | 02:36:41 | |
| Atkinson Audrey | 2024 Malaga | 02:36:38 | |
| Griffiths Laura | 2024 Glasgow | 02:37:19 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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