Dive into this athlete’s performance at 2023 Malmö 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 07:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 07:18 (From 49:27 to 42:09) | 91.6% |
| Wall Balls | 00:28 (From 06:39 to 06:11) | 5.9% |
| Sandbag Lunges | 00:12 (From 05:07 to 04:55) | 2.5% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Push | 00:00 (From 02:39 to 02:39) | 0.0% |
| Sled Pull | 00:00 (From 04:13 to 04:13) | 0.0% |
| BBJ | 00:00 (From 04:29 to 04:29) | 0.0% |
| Rowing | 00:00 (From 04:37 to 04:37) | 0.0% |
| Farmers Carry | 00:00 (From 01:39 to 01:39) | 0.0% |
| Dunstan Philip | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:38 | 00:00 | 04:42 +02:56 | 00:00 +00:00 |
| Ski Erg | 04:24 | 07:38 | 04:28 -00:04 | 04:42 +02:56 |
| Running 2 | 05:34 | 12:02 | 05:01 +00:33 | 09:10 +02:52 |
| Sled Push | 02:39 | 17:36 | 02:56 -00:17 | 14:11 +03:25 |
| Running 3 | 05:47 | 20:15 | 05:27 +00:20 | 17:07 +03:08 |
| Sled Pull | 04:13 | 26:02 | 05:01 -00:48 | 22:34 +03:28 |
| Running 4 | 05:54 | 30:15 | 05:27 +00:27 | 27:35 +02:40 |
| Burpees Broad Jump | 04:29 | 36:09 | 05:23 -00:54 | 33:02 +03:07 |
| Running 5 | 06:03 | 40:38 | 05:37 +00:26 | 38:25 +02:13 |
| Rowing | 04:37 | 46:41 | 04:51 -00:14 | 44:02 +02:39 |
| Running 6 | 06:01 | 51:18 | 05:29 +00:32 | 48:53 +02:25 |
| Farmers Carry | 01:39 | 57:19 | 02:12 -00:33 | 54:22 +02:57 |
| Running 7 | 06:05 | 58:58 | 05:27 +00:38 | 56:34 +02:24 |
| Sandbag Lunges | 05:07 | 01:05:03 | 05:10 -00:03 | 01:02:01 +03:02 |
| Running 8 | 06:28 | 01:10:10 | 06:06 +00:22 | 01:07:11 +02:59 |
| Wall Balls | 06:39 | 01:16:38 | 06:36 +00:03 | 01:13:17 +03:21 |
| Roxzone | 03:45 | 01:26:55 | 07:02 -03:17 | 01:26:55 |
In terms of his splits, Philip's best running lap was 00:05:34. Among the running segments, Running 1 was the slowest, with a time of 00:07:38, which was 03:07 slower than the average. On the other hand, Philip performed well in the Sled Push and Sled Pull segments, finishing 00:37 faster and 01:11 faster than the average, respectively.
To improve his overall performance, Philip should focus on improving his transition time in the Roxzone. As he was faster than average in this segment, it indicates that he may have taken longer rests or had slower transitions between exercises. To address this, Philip should work on improving his overall fitness and specifically focus on increasing his speed and efficiency during transitions.
Additionally, Philip's total running time was slower than average, indicating that he may need to work on his running abilities. To improve his running performance, Philip should focus on specific running drills and exercises. He can incorporate interval training, hill sprints, and tempo runs into his training routine. This will help improve his speed, endurance, and overall running performance.
In terms of pacing, Philip should aim to maintain a steady and sustainable pace throughout the entire race. He should avoid starting too fast and burning out early, as this can negatively impact his overall performance. By pacing himself properly, Philip can maintain a consistent level of effort and performance throughout the race.
Overall, Philip Dunstan had a strong performance in the 2023 Malmö Hyrox race. By focusing on improving his transition time, running performance, and implementing effective race strategies, he can further enhance his performance in future races. Incorporating specific drills, exercises, and training routines tailored to these areas of improvement will allow Philip to reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Moye Palmer | 2024 Fort Lauderdale | 01:26:25 | |
| Kronk Zach | 2024 Perth | 01:26:29 | |
| De Klijne Tommy | 2022 Amsterdam | 01:26:29 | |
| Maldonado Antonio | 2023 Chicago - North American Open Championship | 01:26:54 | |
| Chow Eddie | 2024 Sports Direct HYROX London | 01:27:13 | |
| Lott Moritz | 2024 Köln | 01:26:50 | |
| Brenna Geoff | 2024 New York | 01:26:56 | |
| Bottollier Depois David | 2023 Paris | 01:26:26 | |
| Blüml Thomas | 2024 Stuttgart | 01:26:35 | |
| Pattison Robert | 2023 Manchester | 01:26:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Stockholm Dunstan Philip | 01:20:49 | |
| 2024 Copenhagen Dunstan Philip | 01:28:18 | |
| 2024 Malaga Dunstan Philip | 01:28:18 | |
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Dunstan Philip
