Dive into this athlete’s performance at 2022 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 10:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 05:32 (From 11:57 to 06:25) | 51.5% |
| Sandbag Lunges | 02:53 (From 07:58 to 05:05) | 26.8% |
| BBJ | 01:10 (From 06:29 to 05:19) | 10.9% |
| Sled Pull | 00:30 (From 05:23 to 04:53) | 4.7% |
| Sled Push | 00:26 (From 03:17 to 02:51) | 4.0% |
| Farmers Carry | 00:12 (From 02:20 to 02:08) | 1.9% |
| Ski Erg | 00:02 (From 04:29 to 04:27) | 0.3% |
| Rowing | 00:00 (From 04:33 to 04:33) | 0.0% |
| Run Total | 00:00 (From 36:00 to 36:00) | 0.0% |
| Lane Colin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:28 | 00:00 | 04:46 -00:18 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:28 | 04:29 +00:00 | 04:46 -00:18 |
| Running 2 | 04:13 | 08:57 | 05:06 -00:53 | 09:15 -00:18 |
| Sled Push | 03:17 | 13:10 | 03:00 +00:17 | 14:21 -01:11 |
| Running 3 | 04:32 | 16:27 | 05:33 -01:01 | 17:21 -00:54 |
| Sled Pull | 05:23 | 20:59 | 05:08 +00:15 | 22:54 -01:55 |
| Running 4 | 04:32 | 26:22 | 05:32 -01:00 | 28:02 -01:40 |
| Burpees Broad Jump | 06:29 | 30:54 | 05:38 +00:51 | 33:34 -02:40 |
| Running 5 | 04:40 | 37:23 | 05:43 -01:03 | 39:12 -01:49 |
| Rowing | 04:33 | 42:03 | 04:53 -00:20 | 44:55 -02:52 |
| Running 6 | 04:37 | 46:36 | 05:34 -00:57 | 49:48 -03:12 |
| Farmers Carry | 02:20 | 51:13 | 02:15 +00:05 | 55:22 -04:09 |
| Running 7 | 03:55 | 53:33 | 05:33 -01:38 | 57:37 -04:04 |
| Sandbag Lunges | 07:58 | 57:28 | 05:23 +02:35 | 01:03:10 -05:42 |
| Running 8 | 05:07 | 01:05:26 | 06:14 -01:07 | 01:08:33 -03:07 |
| Wall Balls | 11:57 | 01:10:33 | 06:47 +05:10 | 01:14:47 -04:14 |
| Roxzone | 06:26 | 01:28:47 | 07:13 -00:47 | 01:28:47 |
For Wall Balls, which took Colin 00:11:57 (05:07 slower than average), he can benefit from practicing the exercise with proper form and efficiency. It is important for Colin to work on his lower body strength and explosiveness to improve his performance in this exercise. He can incorporate exercises such as squats, lunges, and kettlebell swings into his training routine. Additionally, practicing wall balls with a lighter weight and gradually increasing the weight can help Colin develop the necessary strength and endurance for this segment.
In the Sandbag Lunges segment, Colin took 00:07:58 (02:41 slower than average). To improve in this area, Colin should focus on developing his lower body strength, particularly the muscles used in lunges. Incorporating exercises such as weighted lunges, step-ups, and Bulgarian split squats into his training routine can help Colin improve his performance in this segment. Additionally, practicing lunges with a sandbag or weighted vest can simulate the race conditions and improve Colin's ability to perform well in this segment.
The Burpees Broad Jump segment took Colin 00:06:29 (01:15 slower than average). To improve in this area, Colin should focus on both strength and agility training. Exercises such as burpees, broad jumps, and box jumps can help Colin develop the explosive power and endurance required for this segment. Additionally, incorporating agility ladder drills and plyometric exercises into his training routine can improve Colin's overall agility and speed, helping him perform better in the Burpees Broad Jump segment.
Additionally, Colin should leverage his strength in running by incorporating interval training and hill sprints into his training routine. This will help him improve his speed and endurance for the running segments. On the other hand, Colin should also dedicate specific training sessions to strength exercises such as weightlifting, resistance training, and functional movements to enhance his performance in the strength-focused segments.
By implementing these strategies and focusing on specific areas of improvement, Colin can further enhance his performance in future Hyrox races. Regular practice, proper form, and a well-rounded training routine will contribute to his continued success in the sport.
| Similar Athletes | |||
|---|---|---|---|
| Opacz Martin | 2019 Essen | 01:28:26 | |
| Hooper Edward | 2021 Birmingham | 01:29:16 | |
| Sifuentes Rojas Ricardo Alejandro | 2024 Mexico City | 01:29:14 | |
| Stephan Andreas | 2024 Karlsruhe | 01:28:34 | |
| Vulliez Sylvain | 2023 Paris | 01:28:18 | |
| Farrell Gavin | 2024 Dublin | 01:28:52 | |
| Geißler Andreas | 2023 München | 01:29:06 | |
| Vanhée Romain | 2024 Köln | 01:28:25 | |
| Kern Mark | 2023 Anaheim | 01:29:04 | |
| Bousseksou Amine | 2023 Paris | 01:29:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Lane Colin | 01:23:34 | |
| 2023 London Lane Colin | 01:22:28 | |
| 2024 Sports Direct HYROX London Lane Colin | 01:25:05 | |
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
Lane Colin
