Dive into this athlete’s performance at 2024 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 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 03:55. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:22 (From 40:47 to 39:25) | 34.9% |
| Wall Balls | 01:10 (From 06:40 to 05:30) | 29.8% |
| Farmers Carry | 00:35 (From 02:29 to 01:54) | 14.9% |
| BBJ | 00:31 (From 05:01 to 04:30) | 13.2% |
| Sled Pull | 00:17 (From 04:33 to 04:16) | 7.2% |
| Ski Erg | 00:00 (From 04:13 to 04:13) | 0.0% |
| Sled Push | 00:00 (From 02:15 to 02:15) | 0.0% |
| Rowing | 00:00 (From 04:32 to 04:32) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:12 to 04:12) | 0.0% |
| Nangalia Robert | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:25 | 00:00 | 04:27 +00:58 | 00:00 +00:00 |
| Ski Erg | 04:13 | 05:25 | 04:22 -00:09 | 04:27 +00:58 |
| Running 2 | 04:39 | 09:38 | 04:45 -00:06 | 08:49 +00:49 |
| Sled Push | 02:15 | 14:17 | 02:45 -00:30 | 13:34 +00:43 |
| Running 3 | 04:54 | 16:32 | 05:08 -00:14 | 16:19 +00:13 |
| Sled Pull | 04:33 | 21:26 | 04:39 -00:06 | 21:27 -00:01 |
| Running 4 | 05:03 | 25:59 | 05:07 -00:04 | 26:06 -00:07 |
| Burpees Broad Jump | 05:01 | 31:02 | 04:57 +00:04 | 31:13 -00:11 |
| Running 5 | 05:32 | 36:03 | 05:16 +00:16 | 36:10 -00:07 |
| Rowing | 04:32 | 41:35 | 04:42 -00:10 | 41:26 +00:09 |
| Running 6 | 05:02 | 46:07 | 05:09 -00:07 | 46:08 -00:01 |
| Farmers Carry | 02:29 | 51:09 | 02:04 +00:25 | 51:17 -00:08 |
| Running 7 | 04:53 | 53:38 | 05:07 -00:14 | 53:21 +00:17 |
| Sandbag Lunges | 04:12 | 58:31 | 04:48 -00:36 | 58:28 +00:03 |
| Running 8 | 05:22 | 01:02:43 | 05:38 -00:16 | 01:03:16 -00:33 |
| Wall Balls | 06:40 | 01:08:05 | 06:02 +00:38 | 01:08:54 -00:49 |
| Roxzone | 06:36 | 01:21:14 | 06:18 +00:18 | 01:21:14 |
Robert Nangalia's performance in the 2024 Birmingham HYROX was commendable, finishing in the top 25% of all athletes and top 30% in his age group. Despite a slower start in Running 1, Robert demonstrated a consistent pace in running, with a total running time faster than the average by 6 seconds. This suggests a strong running profile. His strength zones, particularly Ski Erg, Sled Push, Rowing, and Sandbag Lunges, were also above average, indicating a balanced athlete with both running and strength capabilities. However, there is room for improvement in the Roxzone, where Robert spent 25 seconds more than the average, suggesting a slower transition time and rest periods.
Robert should focus on maintaining a steady pace right from the start of the race, avoiding a slower start as in Running 1. He should also work on reducing his transition and rest times, especially in the Roxzone. In strength segments, Robert should concentrate on maintaining correct form to maximize efficiency and speed. Lastly, incorporating strength training into his running routine can help improve his overall fitness and performance in the HYROX race.
| Similar Athletes | |||
|---|---|---|---|
| Van Emmerik Paul | 2022 Amsterdam | 01:21:37 | |
| Novas Luis | 2024 New York | 01:21:05 | |
| Cobean Connor | 2023 Chicago | 01:21:01 | |
| Ballet Alexis | 2024 Marseille | 01:20:55 | |
| Henshaw Wesley | 2024 Birmingham | 01:20:47 | |
| Cunningham Brian | 2023 Chicago | 01:21:33 | |
| Kalisvaart Mees | 2022 Amsterdam | 01:21:07 | |
| Buchanan George | 2024 London | 01:21:23 | |
| Brößke Heiko | 2024 Frankfurt | 01:21:10 | |
| Titherington John | 2022 Manchester | 01:20:55 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Nangalia Robert
