Dive into this athlete’s performance at 2023 Milan 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 966 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 Ellis Mel'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 Ellis Mel 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 Ellis Mel’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 Ellis Mel'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 06:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:56 | 06:21 to 04:25 | 29.8% |
| Sandbag Lunges | 01:24 | 05:09 to 03:45 | 21.6% |
| Sled Push | 01:23 | 03:28 to 02:05 | 21.3% |
| Burpees Broad Jump | 01:13 | 05:43 to 04:30 | 18.8% |
| Wall Balls | 00:15 | 03:42 to 03:27 | 3.9% |
| Rowing | 00:10 | 05:07 to 04:57 | 2.6% |
| Ski Erg | 00:08 | 04:51 to 04:43 | 2.1% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Run Total | 00:00 | 38:10 to 38:10 | 0.0% |
| Ellis Mel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:32 | 00:00 | 04:38 -00:06 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:32 | 04:53 -00:02 | 04:38 -00:06 |
| Running 2 | 04:27 | 09:23 | 04:56 -00:29 | 09:31 -00:08 |
| Sled Push | 03:28 | 13:50 | 02:28 +01:00 | 14:27 -00:37 |
| Running 3 | 04:42 | 17:18 | 05:11 -00:29 | 16:55 +00:23 |
| Sled Pull | 06:21 | 22:00 | 04:57 +01:24 | 22:06 -00:06 |
| Running 4 | 04:42 | 28:21 | 05:11 -00:29 | 27:03 +01:18 |
| Burpees Broad Jump | 05:43 | 33:03 | 05:03 +00:40 | 32:14 +00:49 |
| Running 5 | 04:47 | 38:46 | 05:17 -00:30 | 37:17 +01:29 |
| Rowing | 05:07 | 43:33 | 05:06 +00:01 | 42:34 +00:59 |
| Running 6 | 04:47 | 48:40 | 05:14 -00:27 | 47:40 +01:00 |
| Farmers Carry | 01:46 | 53:27 | 02:02 -00:16 | 52:54 +00:33 |
| Running 7 | 04:52 | 55:13 | 05:12 -00:20 | 54:56 +00:17 |
| Sandbag Lunges | 05:09 | 01:00:05 | 04:08 +01:01 | 01:00:08 -00:03 |
| Running 8 | 05:25 | 01:05:14 | 05:30 -00:05 | 01:04:16 +00:58 |
| Wall Balls | 03:42 | 01:10:39 | 04:07 -00:25 | 01:09:46 +00:53 |
| Roxzone | 05:16 | 01:19:29 | 05:36 -00:20 | 01:19:29 |
For the Sled Pull segment, Mel's time of 00:06:21 was 01:07 slower than the average. To improve in this area, Mel should focus on building strength in her upper body and improving her technique for pulling the sled. Specific exercises to enhance her upper body strength include push-ups, pull-ups, and rows. Additionally, practicing proper form and technique for the sled pull, ensuring she is using her legs and core effectively, will help her move through this segment more efficiently.
In the Burpees Broad Jump segment, Mel's time of 00:05:43 was 01:02 slower than the average. To improve in this area, Mel should focus on building explosive power and endurance. Exercises such as squat jumps, box jumps, and burpees can help improve her explosive power. Additionally, practicing the technique for the broad jump, focusing on maximizing the distance covered with each jump while maintaining efficient form, will help her shave off valuable time in this segment.
In the Sandbag Lunges segment, Mel's time of 00:05:09 was 00:58 slower than the average. To improve in this area, Mel should focus on building leg and core strength, as well as improving her balance and stability. Exercises such as lunges, squats, and deadlifts can help improve her leg and core strength. Additionally, practicing lunges with a sandbag or similar weight, focusing on maintaining proper form and balance throughout the movement, will help her improve her performance in this segment.
For the Sled Push segment, Mel's time of 00:03:28 was 00:35 slower than the average. To improve in this area, Mel should focus on building lower body strength and improving her pushing technique. Exercises such as squats, deadlifts, and leg presses can help improve her lower body strength. Additionally, practicing the technique for the sled push, ensuring she is using her legs and core effectively while maintaining a strong pushing position, will help her move through this segment more efficiently.
By implementing these strategies and targeting the areas needing improvement, Mel can continue to excel in HYROX races and further improve her overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Peschen Patricia | 2024 Frankfurt | 01:19:52 | |
| Connolly Karen | 2024 Malaga | 01:18:59 | |
| Arnoux Florine | 2024 Marseille | 01:19:38 | |
| Verikaite Diana | 2023 Maastricht European Championships | 01:19:15 | |
| Hancocks Naomi | 2022 London | 01:19:48 | |
| Schaland Stina | 2024 Hamburg | 01:19:35 | |
| Vanier Sarah | 2023 Dallas | 01:19:19 | |
| Bayne Saige | 2024 Melbourne | 01:19:32 | |
| Tap Martine | 2022 Maastricht | 01:19:03 | |
| Lo Francis | 2023 Hong Kong | 01:19:28 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:21:41 | |
| 2022 London | 01:16:30 | |
| 2023 London | 01:19:14 | |
| 2023 World Championships Manchester | 01:21:35 | |
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