Dive into this athlete’s performance at 2023 Dublin 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 06:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:53 (From 50:33 to 45:40) | 70.6% |
| Sled Pull | 01:18 (From 06:47 to 05:29) | 18.8% |
| Ski Erg | 00:20 (From 05:24 to 05:04) | 4.8% |
| Rowing | 00:16 (From 05:35 to 05:19) | 3.9% |
| Sled Push | 00:08 (From 02:45 to 02:37) | 1.9% |
| BBJ | 00:00 (From 05:27 to 05:27) | 0.0% |
| Farmers Carry | 00:00 (From 01:51 to 01:51) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:15 to 04:15) | 0.0% |
| Wall Balls | 00:00 (From 03:46 to 03:46) | 0.0% |
| Loveridge Emily | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 05:10 -01:03 | 00:00 +00:00 |
| Ski Erg | 05:24 | 04:07 | 05:08 +00:16 | 05:10 -01:03 |
| Running 2 | 06:25 | 09:31 | 05:33 +00:52 | 10:18 -00:47 |
| Sled Push | 02:45 | 15:56 | 02:48 -00:03 | 15:51 +00:05 |
| Running 3 | 06:45 | 18:41 | 05:52 +00:53 | 18:39 +00:02 |
| Sled Pull | 06:47 | 25:26 | 05:53 +00:54 | 24:31 +00:55 |
| Running 4 | 06:47 | 32:13 | 05:53 +00:54 | 30:24 +01:49 |
| Burpees Broad Jump | 05:27 | 39:00 | 06:15 -00:48 | 36:17 +02:43 |
| Running 5 | 06:57 | 44:27 | 06:01 +00:56 | 42:32 +01:55 |
| Rowing | 05:35 | 51:24 | 05:25 +00:10 | 48:33 +02:51 |
| Running 6 | 06:36 | 56:59 | 05:56 +00:40 | 53:58 +03:01 |
| Farmers Carry | 01:51 | 01:03:35 | 02:17 -00:26 | 59:54 +03:41 |
| Running 7 | 06:30 | 01:05:26 | 05:53 +00:37 | 01:02:11 +03:15 |
| Sandbag Lunges | 04:15 | 01:11:56 | 04:52 -00:37 | 01:08:04 +03:52 |
| Running 8 | 06:30 | 01:16:11 | 06:20 +00:10 | 01:12:56 +03:15 |
| Wall Balls | 03:46 | 01:22:41 | 05:04 -01:18 | 01:19:16 +03:25 |
| Roxzone | 05:07 | 01:31:26 | 07:06 -01:59 | 01:31:26 |
Emily's best running lap was 00:04:07, indicating her ability to maintain a strong pace during a single lap. However, there were several segments where she lost time compared to the average, including Running 2, Running 4, Running 3, and Running 5. This suggests that Emily may need to focus on her endurance and pacing during these longer running segments.
- Training Strategy: Incorporate long-distance running into Emily's training routine to improve her endurance. This can include regular steady-state runs and interval training to improve her speed and stamina. Additionally, practicing pacing strategies during training runs can help Emily maintain a consistent pace during these segments.
- Techniques: Emily should focus on maintaining a steady and efficient running form. This includes keeping her upper body relaxed, maintaining a slight forward lean, and ensuring proper foot strike and turnover. Regular form drills and video analysis can help Emily identify and correct any form issues that may be affecting her performance.
2. Ski Erg and Rowing: Emily lost time in both the Ski Erg and Rowing segments compared to the average. To improve her performance in these areas, Emily should focus on building strength and improving her technique.
- Training Strategy: Incorporate regular strength training exercises that target the muscles used in skiing and rowing, such as squats, lunges, and deadlifts. This will help improve Emily's power and endurance in these segments. Additionally, practicing rowing and skiing technique drills can help Emily improve her efficiency and speed in these movements.
- Techniques: Emily should focus on maintaining proper form and technique during the Ski Erg and Rowing segments. This includes using her legs and core to generate power, maintaining a strong and stable upper body position, and using a smooth and controlled stroke. Emily can work with a coach or trainer to ensure she is using proper technique and make any necessary form corrections.
- Transitions: Emily should work on improving her transition times in the Roxzone. This can be achieved through improved overall fitness and practicing efficient transitions during training sessions. Emily should aim to minimize rest time and practice quickly and smoothly transitioning between exercises.
- Strength vs Running: Based on Emily's total running time being slower than average, she may benefit from focusing more on her running training. Incorporating more running-specific workouts and interval training can help improve her running speed and endurance.
In conclusion, Emily Loveridge had a strong performance in the 2023 Dublin Hyrox race, ranking highly in both the overall and age group categories. However, there are areas for improvement, particularly in the longer running segments and the Ski Erg and Rowing segments. By focusing on endurance, pacing, strength training, and technique, Emily can further enhance her performance in these areas. Implementing effective race strategies, including pacing and efficient transitions, will also contribute to improved performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Verwijlen Pam | 2023 Amsterdam | 01:31:18 | |
| Wegner Denise | 2023 Hamburg | 01:31:19 | |
| Rezzonico Roberta | 2024 Milan | 01:31:30 | |
| Sviksa Monta | 2024 Birmingham | 01:30:57 | |
| Spruck Lisa | 2024 Hamburg | 01:31:11 | |
| Ruijs Liza | 2024 Maastricht | 01:31:17 | |
| Park Ailie | 2024 Madrid | 01:31:44 | |
| KirwanHamilton Lucy | 2024 Melbourne | 01:31:49 | |
| Pitstra Tjitske | 2024 Rotterdam | 01:31:52 | |
| Sehringer Diana | 2020 Karlsruhe | 01:31:08 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Loveridge Emily
