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 Green Russell'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 Green Russell 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 Green Russell’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 Green Russell'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 03:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:16 | 06:16 to 05:00 | 32.9% |
| Sandbag Lunges | 00:52 | 05:42 to 04:50 | 22.5% |
| Sled Pull | 00:29 | 05:07 to 04:38 | 12.6% |
| Ski Erg | 00:27 | 04:50 to 04:23 | 11.7% |
| Run Total | 00:21 | 42:00 to 41:39 | 9.1% |
| Rowing | 00:20 | 05:04 to 04:44 | 8.7% |
| Wall Balls | 00:06 | 06:09 to 06:03 | 2.6% |
| Sled Push | 00:00 | 02:39 to 02:39 | 0.0% |
| Farmers Carry | 00:00 | 02:00 to 02:00 | 0.0% |
| Green Russell | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 04:37 -00:52 | 00:00 +00:00 |
| Ski Erg | 04:50 | 03:45 | 04:27 +00:23 | 04:37 -00:52 |
| Running 2 | 04:44 | 08:35 | 04:58 -00:14 | 09:04 -00:29 |
| Sled Push | 02:39 | 13:19 | 02:54 -00:15 | 14:02 -00:43 |
| Running 3 | 05:11 | 15:58 | 05:25 -00:14 | 16:56 -00:58 |
| Sled Pull | 05:07 | 21:09 | 04:58 +00:09 | 22:21 -01:12 |
| Running 4 | 07:07 | 26:16 | 05:23 +01:44 | 27:19 -01:03 |
| Burpees Broad Jump | 06:16 | 33:23 | 05:19 +00:57 | 32:42 +00:41 |
| Running 5 | 05:14 | 39:39 | 05:34 -00:20 | 38:01 +01:38 |
| Rowing | 05:04 | 44:53 | 04:49 +00:15 | 43:35 +01:18 |
| Running 6 | 05:03 | 49:57 | 05:26 -00:23 | 48:24 +01:33 |
| Farmers Carry | 02:00 | 55:00 | 02:11 -00:11 | 53:50 +01:10 |
| Running 7 | 05:05 | 57:00 | 05:24 -00:19 | 56:01 +00:59 |
| Sandbag Lunges | 05:42 | 01:02:05 | 05:06 +00:36 | 01:01:25 +00:40 |
| Running 8 | 05:54 | 01:07:47 | 06:01 -00:07 | 01:06:31 +01:16 |
| Wall Balls | 06:09 | 01:13:41 | 06:32 -00:23 | 01:12:32 +01:09 |
| Roxzone | 06:16 | 01:25:59 | 06:55 -00:39 | 01:25:59 |
Russell Green had a solid performance in the 2023 London Hyrox race. He achieved an overall rank of 930, which places him in the top 33% of 2806 athletes. In his age group (45-49), he ranked 78th, putting him in the top 27% of 280 athletes. These rankings indicate that Russell is a competitive athlete within his age group and overall.
In terms of pacing, Russell performed admirably in several segments, including Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 5, Running 6, Farmers Carry, Running 7, and Wall Balls. In these segments, he was consistently faster than the average time, showcasing his strength and ability to maintain speed.
However, there were areas where Russell lost time compared to the average athlete. These segments include Running 4, Burpees Broad Jump, Sandbag Lunges, Ski Erg, Run Total, and Rowing. In these segments, Russell should focus on improving his performance to enhance his overall race time.
To improve his performance in future races, Russell can implement the following strategies:
1. Pacing: It is important for Russell to maintain a consistent pace throughout the race. Analyzing his splits, he performed well in segments where he maintained a steady pace. However, in segments where he lost time, it may be beneficial for him to focus on pacing strategies, such as starting slower and gradually increasing his speed. This will help him conserve energy and maintain a more consistent overall race time.
2. Transition Time: The Roxzone time indicates the time spent between exercise zones. To improve this segment, Russell should focus on improving his overall fitness and his transition time. Incorporating circuit training, interval training, and specific exercises that target transitions between exercises will help Russell improve his efficiency and speed in transitioning between segments.
3. Strength Training: Based on his performance, it seems that Russell has a stronger profile in strength-based segments compared to running segments. To enhance his overall race performance, Russell should focus on increasing his running endurance and speed. Incorporating specific running drills, interval training, and strength exercises that target the muscles used in running will help Russell improve his overall running performance.
4. Recovery: Recovery plays a crucial role in performance improvement. Russell should prioritize proper rest and recovery between training sessions to allow his body to adapt and repair. Incorporating active recovery methods such as foam rolling, stretching, and low-intensity cross-training activities will enhance Russell's recovery and improve his overall performance in future races.
By implementing these strategies and focusing on targeted training techniques, Russell can enhance his performance in future Hyrox races and continue to improve his overall rank and time.
| Similar Athletes | |||
|---|---|---|---|
| Ayala Bonilla Pedro | 2024 Ciudad de Mexico | 01:25:48 | |
| Schwendtke Jonathan | 2022 Hamburg | 01:25:59 | |
| Hogan Doncha | 2022 Essen | 01:25:47 | |
| Lowry Steven | 2023 Melbourne | 01:26:22 | |
| Shields Alistair | 2024 Dublin | 01:25:51 | |
| Girolla Lars | 2023 München | 01:25:57 | |
| Mantel Daniel | 2023 Köln | 01:25:41 | |
| Burchell Phill | 2024 Stockholm | 01:26:10 | |
| Walter Thomas | 2022 Hamburg | 01:25:57 | |
| Zekveld Michel | 2024 Amsterdam | 01:26:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London | 01:35:56 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
