Dive into this athlete’s performance at 2023 Birmingham 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 40 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 27:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 14:02 (From 25:19 to 11:17) | 50.4% |
| Sled Pull | 07:41 (From 15:33 to 07:52) | 27.6% |
| Sandbag Lunges | 02:36 (From 11:02 to 08:26) | 9.3% |
| Sled Push | 02:10 (From 06:50 to 04:40) | 7.8% |
| BBJ | 01:22 (From 10:30 to 09:08) | 4.9% |
| Ski Erg | 00:00 (From 05:07 to 05:07) | 0.0% |
| Rowing | 00:00 (From 05:37 to 05:37) | 0.0% |
| Farmers Carry | 00:00 (From 03:16 to 03:16) | 0.0% |
| Run Total | 00:00 (From 58:50 to 58:50) | 0.0% |
| Cundall Wayne | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:55 | 00:00 | 06:42 -01:47 | 00:00 +00:00 |
| Ski Erg | 05:07 | 04:55 | 05:11 -00:04 | 06:42 -01:47 |
| Running 2 | 06:31 | 10:02 | 07:14 -00:43 | 11:53 -01:51 |
| Sled Push | 06:50 | 16:33 | 04:29 +02:21 | 19:07 -02:34 |
| Running 3 | 08:57 | 23:23 | 08:39 +00:18 | 23:36 -00:13 |
| Sled Pull | 15:33 | 32:20 | 09:02 +06:31 | 32:15 +00:05 |
| Running 4 | 07:14 | 47:53 | 08:48 -01:34 | 41:17 +06:36 |
| Burpees Broad Jump | 10:30 | 55:07 | 12:02 -01:32 | 50:05 +05:02 |
| Running 5 | 07:23 | 01:05:37 | 09:32 -02:09 | 01:02:07 +03:30 |
| Rowing | 05:37 | 01:13:00 | 06:08 -00:31 | 01:11:39 +01:21 |
| Running 6 | 07:27 | 01:18:37 | 08:57 -01:30 | 01:17:47 +00:50 |
| Farmers Carry | 03:16 | 01:26:04 | 03:27 -00:11 | 01:26:44 -00:40 |
| Running 7 | 07:42 | 01:29:20 | 09:09 -01:27 | 01:30:11 -00:51 |
| Sandbag Lunges | 11:02 | 01:37:02 | 11:04 -00:02 | 01:39:20 -02:18 |
| Running 8 | 08:47 | 01:48:04 | 13:06 -04:19 | 01:50:24 -02:20 |
| Wall Balls | 25:19 | 01:56:51 | 14:21 +10:58 | 02:03:30 -06:39 |
| Roxzone | 09:13 | 02:31:14 | 13:23 -04:10 | 02:31:14 |
- Medicine ball thrusters: This exercise will help build strength in the upper body and improve endurance for the Wall Balls segment. Wayne should practice performing thrusters with a medicine ball, focusing on maintaining proper form and increasing the weight gradually over time.
- Wall ball shots: Wayne should incorporate wall ball shots into his training routine to improve accuracy and efficiency in throwing the ball to the target. He should practice squatting and throwing the ball to a designated target, focusing on maintaining a consistent rhythm and minimizing wasted energy.
2. Sled Pull: Wayne struggled in the Sled Pull segment, taking 00:15:33, which was 07:18 slower than the average. To improve in this segment, he should work on developing lower body strength, especially in the posterior chain. Specific exercises to consider include:
- Deadlifts: Wayne should focus on performing deadlifts with proper form and gradually increasing the weight over time. This exercise will help strengthen his hamstrings, glutes, and lower back, which are crucial for the sled pull.
- Sled pushes: Incorporating sled pushes into his training routine will help Wayne build lower body strength and improve his pushing power. He should focus on driving through the legs and maintaining a strong posture while pushing the sled.
3. Sled Push: Wayne struggled in the Sled Push segment, taking 00:06:50, which was 01:49 slower than the average. To improve in this segment, he should work on developing lower body strength and explosive power. Specific exercises to consider include:
- Box jumps: Wayne should incorporate box jumps into his training routine to improve explosive power in his legs. He should focus on jumping onto a box of appropriate height and landing softly, using the legs to generate power.
- Squat jumps: Performing squat jumps will help Wayne improve his explosive power and leg strength. He should focus on squatting down and jumping as high as possible, landing softly and immediately transitioning into the next jump.
In conclusion, Wayne Cundall performed well in the HYROX race, showcasing his strengths in the running segments. To improve his overall performance, he should focus on improving in the Wall Balls, Sled Pull, and Sled Push segments by incorporating specific exercises and techniques tailored to address these areas. Implementing strategies such as pacing, efficient transitions, and maintaining a balance between strength training and running will also contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Garcilazo Christian | 2024 Ciudad de Mexico | 02:31:44 | |
| Mckeegan Chris | 2023 Barcelona | 02:31:29 | |
| Pemberton Tim | 2024 London | 02:30:52 | |
| Iwaschkiw Marco | 2023 Frankfurt | 02:31:01 | |
| Katz Harris | 2024 Melbourne | 02:31:23 | |
| Schredl Martin | 2023 Wien | 02:31:35 | |
| Young Johnny | 2024 Amsterdam | 02:30:53 | |
| Van Riemsdijk Julian | 2024 Rotterdam | 02:30:55 | |
| Wood Liam | 2024 London | 02:30:53 | |
| Tovar Rangel Guadalupe | 2024 Ciudad de Mexico | 02:31:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Cundall Wayne | 02:09:33 | |
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Cundall Wayne
