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 04:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:57 (From 51:56 to 47:59) | 82.6% |
| Farmers Carry | 00:26 (From 02:43 to 02:17) | 9.1% |
| Sandbag Lunges | 00:21 (From 05:25 to 05:04) | 7.3% |
| Rowing | 00:03 (From 05:31 to 05:28) | 1.0% |
| Ski Erg | 00:00 (From 05:03 to 05:03) | 0.0% |
| Sled Push | 00:00 (From 02:19 to 02:19) | 0.0% |
| Sled Pull | 00:00 (From 05:54 to 05:54) | 0.0% |
| BBJ | 00:00 (From 05:53 to 05:53) | 0.0% |
| Wall Balls | 00:00 (From 04:13 to 04:13) | 0.0% |
| Darke Helen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 05:27 -01:11 | 00:00 +00:00 |
| Ski Erg | 05:03 | 04:16 | 05:14 -00:11 | 05:27 -01:11 |
| Running 2 | 06:02 | 09:19 | 05:45 +00:17 | 10:41 -01:22 |
| Sled Push | 02:19 | 15:21 | 02:57 -00:38 | 16:26 -01:05 |
| Running 3 | 06:20 | 17:40 | 06:04 +00:16 | 19:23 -01:43 |
| Sled Pull | 05:54 | 24:00 | 06:17 -00:23 | 25:27 -01:27 |
| Running 4 | 06:32 | 29:54 | 06:06 +00:26 | 31:44 -01:50 |
| Burpees Broad Jump | 05:53 | 36:26 | 06:54 -01:01 | 37:50 -01:24 |
| Running 5 | 07:15 | 42:19 | 06:17 +00:58 | 44:44 -02:25 |
| Rowing | 05:31 | 49:34 | 05:32 -00:01 | 51:01 -01:27 |
| Running 6 | 06:51 | 55:05 | 06:09 +00:42 | 56:33 -01:28 |
| Farmers Carry | 02:43 | 01:01:56 | 02:25 +00:18 | 01:02:42 -00:46 |
| Running 7 | 07:14 | 01:04:39 | 06:08 +01:06 | 01:05:07 -00:28 |
| Sandbag Lunges | 05:25 | 01:11:53 | 05:16 +00:09 | 01:11:15 +00:38 |
| Running 8 | 07:31 | 01:17:18 | 06:42 +00:49 | 01:16:31 +00:47 |
| Wall Balls | 04:13 | 01:24:49 | 05:35 -01:22 | 01:23:13 +01:36 |
| Roxzone | 07:34 | 01:36:27 | 07:39 -00:05 | 01:36:27 |
Helen's best running lap was impressive, completing it in just 00:04:16, which was 00:59 faster than the average. This indicates that she has good running speed and potential for improvement in this area. Her ski erg time of 00:05:03 was also faster than the average by 00:10, demonstrating her strength in this particular exercise.
- Transitions: Helen should work on improving her transition time between exercises. Practicing quick and efficient transitions during her training can help her reduce the time spent in the roxzone, ultimately improving her overall race time.
- Strength Training: To improve her overall performance, Helen should incorporate strength training exercises into her routine. This can help improve her power, endurance, and overall performance in the strength-based exercises during the race. Exercises such as squats, lunges, deadlifts, and kettlebell swings can be beneficial for improving her strength.
- Endurance Training: In addition to her strength training, Helen should focus on improving her running endurance. Incorporating longer distance runs, tempo runs, and interval training into her routine can help improve her overall running fitness and endurance.
- Form and Technique: Helen should pay attention to her running form and technique. Practicing proper running mechanics, such as maintaining an upright posture, using proper arm swing, and landing with a midfoot strike, can help improve her efficiency and reduce the risk of injury.
Overall, Helen has shown great potential in the HYROX race. By focusing on improving her overall fitness, transitioning time, and addressing the specific areas of improvement highlighted in the analysis, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Fedacsek Courtney | 2022 Chicago | 01:36:35 | |
| Meadows Lucy | 2024 Manchester | 01:36:35 | |
| Coppi Gaia | 2024 Milan | 01:36:48 | |
| Klop Annemieke | 2023 Rotterdam | 01:36:14 | |
| Robb Kacey | 2024 Anaheim | 01:36:52 | |
| Kemmerling Nicola | 2023 Frankfurt | 01:36:15 | |
| Pastore Samantha | 2024 Milan | 01:36:03 | |
| Lecomble Morgane | 2024 Marseille | 01:36:35 | |
| Priel Herrera Lilianne | 2022 Valencia | 01:36:43 | |
| Bleijendaal Roos | 2023 Maastricht European Championships | 01:36:28 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Brisbane Darke Helen | 01:27:24 | |
| 2024 Sydney Darke Helen | 01:30:30 | |
| 2024 Melbourne Darke Helen | 01:34:32 | |
| 2024 Melbourne Darke Helen, Hk Sav | 01:26:33 | |
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Darke Helen
