Dive into this athlete’s performance at 2023 Sydney 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 09:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:47 (From 51:05 to 41:18) | 99.8% |
| BBJ | 00:01 (From 04:57 to 04:56) | 0.2% |
| Ski Erg | 00:00 (From 03:51 to 03:51) | 0.0% |
| Sled Push | 00:00 (From 01:53 to 01:53) | 0.0% |
| Sled Pull | 00:00 (From 04:04 to 04:04) | 0.0% |
| Rowing | 00:00 (From 04:13 to 04:13) | 0.0% |
| Farmers Carry | 00:00 (From 01:55 to 01:55) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:52 to 03:52) | 0.0% |
| Wall Balls | 00:00 (From 04:35 to 04:35) | 0.0% |
| Norman Gareth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:32 | 00:00 | 04:36 -00:04 | 00:00 +00:00 |
| Ski Erg | 03:51 | 04:32 | 04:26 -00:35 | 04:36 -00:04 |
| Running 2 | 08:02 | 08:23 | 04:54 +03:08 | 09:02 -00:39 |
| Sled Push | 01:53 | 16:25 | 02:51 -00:58 | 13:56 +02:29 |
| Running 3 | 08:40 | 18:18 | 05:21 +03:19 | 16:47 +01:31 |
| Sled Pull | 04:04 | 26:58 | 04:52 -00:48 | 22:08 +04:50 |
| Running 4 | 08:21 | 31:02 | 05:19 +03:02 | 27:00 +04:02 |
| Burpees Broad Jump | 04:57 | 39:23 | 05:15 -00:18 | 32:19 +07:04 |
| Running 5 | 05:09 | 44:20 | 05:30 -00:21 | 37:34 +06:46 |
| Rowing | 04:13 | 49:29 | 04:48 -00:35 | 43:04 +06:25 |
| Running 6 | 05:18 | 53:42 | 05:21 -00:03 | 47:52 +05:50 |
| Farmers Carry | 01:55 | 59:00 | 02:09 -00:14 | 53:13 +05:47 |
| Running 7 | 05:09 | 01:00:55 | 05:20 -00:11 | 55:22 +05:33 |
| Sandbag Lunges | 03:52 | 01:06:04 | 05:02 -01:10 | 01:00:42 +05:22 |
| Running 8 | 05:57 | 01:09:56 | 05:57 +00:00 | 01:05:44 +04:12 |
| Wall Balls | 04:35 | 01:15:53 | 06:25 -01:50 | 01:11:41 +04:12 |
| Roxzone | 04:31 | 01:24:50 | 06:44 -02:13 | 01:24:50 |
However, there are areas where Gareth can improve to further enhance his performance. His total running time of 00:51:05 was 09:53 slower than the average, indicating that he may need to focus on improving his running ability. Additionally, his best running lap of 00:04:32 was 00:06 slower than average, suggesting that he could work on maintaining a consistent pace throughout the race.
- Transition Time: Gareth should focus on reducing his transition time in the roxzone. This can be achieved by improving his overall fitness and practicing quick and efficient transitions between exercises. Incorporating specific drills that simulate the transitions, such as circuit training or interval training with minimal rest, can help him improve his transition time.
- Strength Training: To enhance his overall performance, Gareth should incorporate strength training exercises that target the muscle groups used in the Hyrox race. This can include exercises such as squats, lunges, deadlifts, and kettlebell swings. Focusing on both upper and lower body strength can improve his overall performance and help him overcome obstacles more efficiently.
- Endurance Training: Building endurance is crucial for a successful Hyrox race. Gareth should incorporate long-distance runs, interval training, and other cardiovascular exercises to improve his overall endurance. This will allow him to maintain a strong pace throughout the race and minimize time lost in slower segments.
- Form Corrections: It is essential for Gareth to focus on maintaining proper form during all exercises and running segments. Correcting any form issues, such as posture, stride length, or breathing, can significantly improve his performance. Working with a coach or trainer to analyze his form and make necessary corrections can be beneficial.
- Mental Preparation: Hyrox races can be physically and mentally demanding. Gareth should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to enhance his mental toughness and overcome any challenges during the race.
By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to his needs, Gareth can improve his performance in future Hyrox races and achieve his goals. It is also important for him to monitor his progress and make adjustments to his training plan as needed.
| Similar Athletes | |||
|---|---|---|---|
| Davin Chris | 2024 Melbourne | 01:24:25 | |
| Vaes Roel | 2024 Maastricht | 01:24:20 | |
| Stehle Pirmin | 2024 Manchester | 01:25:16 | |
| Campoy Luis | 2024 Madrid | 01:24:29 | |
| Shen Jianhao | 2023 Paris | 01:25:18 | |
| Haller Joss | 2024 Milan | 01:24:40 | |
| Havermans Joel | 2024 Manchester | 01:25:07 | |
| Newman Tim | 2024 London | 01:24:54 | |
| Smith Tony | 2024 Manchester | 01:24:45 | |
| Guerra Ruben Alegre | 2023 Dublin | 01:24:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Melbourne Norman Gareth | 01:16:17 | |
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Norman Gareth
