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 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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:13 (From 06:15 to 04:02) | 41.4% |
| Run Total | 02:04 (From 40:10 to 38:06) | 38.6% |
| Sled Push | 00:42 (From 03:03 to 02:21) | 13.1% |
| Wall Balls | 00:14 (From 05:26 to 05:12) | 4.4% |
| Ski Erg | 00:07 (From 04:20 to 04:13) | 2.2% |
| Sandbag Lunges | 00:01 (From 04:13 to 04:12) | 0.3% |
| BBJ | 00:00 (From 03:26 to 03:26) | 0.0% |
| Rowing | 00:00 (From 04:29 to 04:29) | 0.0% |
| Farmers Carry | 00:00 (From 01:48 to 01:48) | 0.0% |
| Rourke Joseph | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:41 | 00:00 | 04:18 -00:37 | 00:00 +00:00 |
| Ski Erg | 04:20 | 03:41 | 04:19 +00:01 | 04:18 -00:37 |
| Running 2 | 04:26 | 08:01 | 04:36 -00:10 | 08:37 -00:36 |
| Sled Push | 03:03 | 12:27 | 02:40 +00:23 | 13:13 -00:46 |
| Running 3 | 04:59 | 15:30 | 04:59 +00:00 | 15:53 -00:23 |
| Sled Pull | 06:15 | 20:29 | 04:26 +01:49 | 20:52 -00:23 |
| Running 4 | 04:53 | 26:44 | 04:58 -00:05 | 25:18 +01:26 |
| Burpees Broad Jump | 03:26 | 31:37 | 04:37 -01:11 | 30:16 +01:21 |
| Running 5 | 05:25 | 35:03 | 05:06 +00:19 | 34:53 +00:10 |
| Rowing | 04:29 | 40:28 | 04:38 -00:09 | 39:59 +00:29 |
| Running 6 | 05:25 | 44:57 | 04:59 +00:26 | 44:37 +00:20 |
| Farmers Carry | 01:48 | 50:22 | 02:00 -00:12 | 49:36 +00:46 |
| Running 7 | 05:18 | 52:10 | 04:59 +00:19 | 51:36 +00:34 |
| Sandbag Lunges | 04:13 | 57:28 | 04:32 -00:19 | 56:35 +00:53 |
| Running 8 | 06:07 | 01:01:41 | 05:26 +00:41 | 01:01:07 +00:34 |
| Wall Balls | 05:26 | 01:07:48 | 05:42 -00:16 | 01:06:33 +01:15 |
| Roxzone | 05:05 | 01:18:11 | 05:56 -00:51 | 01:18:11 |
In terms of pacing, it is worth noting that Joseph's total running time of 00:40:10 was 01:59 slower than the average for his finish time. This suggests that he may have taken more time to transition between exercise zones or rested more during the race. To improve this segment, Joseph should focus on improving his overall fitness and transition time. Incorporating interval training and circuit training into his routine can help him build endurance and improve his ability to transition quickly between exercises.
Additionally, it is important to highlight that Joseph's total running time was faster than average, indicating that he has a runner profile and should continue to train his running to maintain his strength in this area. However, he should also dedicate some training sessions to strength exercises to ensure a well-rounded fitness level.
Furthermore, Joseph should pay close attention to his transitions between exercise zones. Practicing quick transitions during his training sessions can help him save valuable time during the race. Additionally, focusing on maintaining proper form and technique during each exercise will contribute to overall performance improvement.
Overall, Joseph should continue to prioritize a well-rounded training routine that includes a combination of running, strength training, and endurance exercises. By addressing the areas of improvement highlighted in this feedback report, Joseph can further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Costa Paulo | 2024 Madrid | 01:18:37 | |
| Stilwell Anthony | 2024 Manchester | 01:18:24 | |
| Reed James | 2023 London | 01:18:00 | |
| Griffiths Chris | 2024 Birmingham | 01:18:08 | |
| Torres Tony | 2024 Nice | 01:17:43 | |
| Orr Steven | 2024 Birmingham | 01:18:30 | |
| Conroy Brian | 2024 Washington - North American Championships | 01:17:50 | |
| Pozouls Etienne | 2024 Paris | 01:18:38 | |
| Bridgehouse Jimmy | 2024 Birmingham | 01:18:02 | |
| Portas Mario Simone | 2023 Milan | 01:18:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Rourke Joseph
