Dive into this athlete’s performance at 2023 Melbourne 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 214 similar athletes.
Compare With Another Athlete
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 13:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:52 (From 01:08:23 to 58:31) | 72.7% |
| Wall Balls | 02:15 (From 10:12 to 07:57) | 16.6% |
| Farmers Carry | 00:51 (From 03:51 to 03:00) | 6.3% |
| Sandbag Lunges | 00:36 (From 07:32 to 06:56) | 4.4% |
| Ski Erg | 00:00 (From 05:31 to 05:31) | 0.0% |
| Sled Push | 00:00 (From 01:45 to 01:45) | 0.0% |
| Sled Pull | 00:00 (From 07:26 to 07:26) | 0.0% |
| BBJ | 00:00 (From 08:30 to 08:30) | 0.0% |
| Rowing | 00:00 (From 05:46 to 05:46) | 0.0% |
| Sifkus Susan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:31 | 00:00 | 06:17 +01:14 | 00:00 +00:00 |
| Ski Erg | 05:31 | 07:31 | 05:40 -00:09 | 06:17 +01:14 |
| Running 2 | 09:10 | 13:02 | 07:07 +02:03 | 11:57 +01:05 |
| Sled Push | 01:45 | 22:12 | 03:39 -01:54 | 19:04 +03:08 |
| Running 3 | 07:53 | 23:57 | 07:42 +00:11 | 22:43 +01:14 |
| Sled Pull | 07:26 | 31:50 | 08:00 -00:34 | 30:25 +01:25 |
| Running 4 | 08:05 | 39:16 | 07:41 +00:24 | 38:25 +00:51 |
| Burpees Broad Jump | 08:30 | 47:21 | 09:58 -01:28 | 46:06 +01:15 |
| Running 5 | 08:25 | 55:51 | 08:01 +00:24 | 56:04 -00:13 |
| Rowing | 05:46 | 01:04:16 | 06:08 -00:22 | 01:04:05 +00:11 |
| Running 6 | 08:49 | 01:10:02 | 07:48 +01:01 | 01:10:13 -00:11 |
| Farmers Carry | 03:51 | 01:18:51 | 02:52 +00:59 | 01:18:01 +00:50 |
| Running 7 | 09:21 | 01:22:42 | 07:53 +01:28 | 01:20:53 +01:49 |
| Sandbag Lunges | 07:32 | 01:32:03 | 07:03 +00:29 | 01:28:46 +03:17 |
| Running 8 | 09:13 | 01:39:35 | 09:10 +00:03 | 01:35:49 +03:46 |
| Wall Balls | 10:12 | 01:48:48 | 07:53 +02:19 | 01:44:59 +03:49 |
| Roxzone | 04:53 | 02:03:45 | 10:53 -06:00 | 02:03:45 |
Based on the splits analysis, Susan's best running lap was 7 minutes and 31 seconds. Her running 1 segment was 1 minute and 34 seconds slower than the average, while running 2 was 2 minutes and 10 seconds slower. Running 3 was 14 seconds slower, running 4 was 28 seconds slower, running 5 was 29 seconds slower, running 6 was 1 minute and 4 seconds slower, and running 7 was 1 minute and 33 seconds slower. Overall, Susan's running performance was not as strong as the average for her finish time.
10. Running 4: Susan lost some time in this segment. To improve her performance, she should focus on increasing her running endurance through long-distance running and tempo workouts. Incorporating strength training exercises such as lunges, squats, and plyometric exercises can also help improve her running power and efficiency.
11. Sandbag Lunges: Susan was slightly slower than the average in this segment. To improve her performance, she should focus on increasing her leg strength and stability. Incorporating exercises such as lunges, squats, and step-ups with a sandbag can help improve her performance in the sandbag lunges segment.
12. Running 3: Susan was slightly slower than the average in this segment. To improve her running speed and efficiency, she can incorporate speed workouts such as interval training, fartlek runs, and tempo runs into her training routine. Additionally, focusing on improving her running form and stride length can also help enhance her performance in this segment.
- Transition Time: Susan should aim to minimize her transition time between exercises to maximize her overall performance. She can practice quick and efficient transitions during her training sessions to improve her overall race time.
- Strength Training: Susan should incorporate regular strength training sessions into her training routine to improve her overall strength and power. This will help her perform better in the strength-focused segments of the race, such as the sled push, sled pull, and wall balls.
- Endurance Training: Susan should focus on increasing her overall endurance through long-distance running, interval training, and tempo runs. This will help improve her performance in the running segments and ensure she maintains a strong pace throughout the race.
- Technique: Susan should pay attention to her form and technique in each exercise to optimize her performance. This includes proper squat form in wall balls, efficient stride length in running segments, and maintaining a strong grip in farmers carry.
By implementing these strategies and incorporating the suggested exercises and drills, Susan can improve her overall performance in future Hyrox races. It is important for her to focus on both her running endurance and strength to excel in all segments of the race.
| Similar Athletes | |||
|---|---|---|---|
| Steinbach Carolin | 2019 Frankfurt | 02:03:20 | |
| Ryelandt Claire | 2024 Paris | 02:03:55 | |
| Schnthaler Katharina | 2023 Frankfurt | 02:03:41 | |
| Duffy Cassie | 2023 Manchester | 02:03:21 | |
| Conroy Lindsay | 2024 London | 02:03:16 | |
| Gutiérrez López Berenice | 2024 Ciudad de Mexico | 02:04:01 | |
| Pivonet Claire | 2024 Paris | 02:03:26 | |
| Mansfield Chelsea | 2024 Dallas | 02:03:47 | |
| Wright Caroline | 2023 London | 02:03:42 | |
| Goodearl Megan | 2024 London | 02:03:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Sifkus Susan
