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 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 04:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:35 (From 44:56 to 43:21) | 39.3% |
| Sled Pull | 00:53 (From 05:50 to 04:57) | 21.9% |
| Sled Push | 00:41 (From 03:34 to 02:53) | 16.9% |
| BBJ | 00:24 (From 05:48 to 05:24) | 9.9% |
| Rowing | 00:15 (From 05:05 to 04:50) | 6.2% |
| Farmers Carry | 00:14 (From 02:24 to 02:10) | 5.8% |
| Ski Erg | 00:00 (From 04:22 to 04:22) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:03 to 05:03) | 0.0% |
| Wall Balls | 00:00 (From 06:18 to 06:18) | 0.0% |
| Jones Liam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:47 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:11 | 04:30 -00:08 | 04:47 -00:36 |
| Running 2 | 05:13 | 08:33 | 05:06 +00:07 | 09:17 -00:44 |
| Sled Push | 03:34 | 13:46 | 03:03 +00:31 | 14:23 -00:37 |
| Running 3 | 05:45 | 17:20 | 05:35 +00:10 | 17:26 -00:06 |
| Sled Pull | 05:50 | 23:05 | 05:13 +00:37 | 23:01 +00:04 |
| Running 4 | 05:53 | 28:55 | 05:34 +00:19 | 28:14 +00:41 |
| Burpees Broad Jump | 05:48 | 34:48 | 05:41 +00:07 | 33:48 +01:00 |
| Running 5 | 06:03 | 40:36 | 05:45 +00:18 | 39:29 +01:07 |
| Rowing | 05:05 | 46:39 | 04:54 +00:11 | 45:14 +01:25 |
| Running 6 | 05:56 | 51:44 | 05:35 +00:21 | 50:08 +01:36 |
| Farmers Carry | 02:24 | 57:40 | 02:17 +00:07 | 55:43 +01:57 |
| Running 7 | 05:55 | 01:00:04 | 05:34 +00:21 | 58:00 +02:04 |
| Sandbag Lunges | 05:03 | 01:05:59 | 05:26 -00:23 | 01:03:34 +02:25 |
| Running 8 | 06:04 | 01:11:02 | 06:16 -00:12 | 01:09:00 +02:02 |
| Wall Balls | 06:18 | 01:17:06 | 06:55 -00:37 | 01:15:16 +01:50 |
| Roxzone | 06:15 | 01:29:31 | 07:20 -01:05 | 01:29:31 |
Liam's total running time of 00:44:56 was 02:27 slower than the average for his finish time. This indicates that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, Liam's best running lap time of 00:04:11 was 00:25 faster than average, suggesting that he has a strong running profile and should focus on improving his strength.
To improve the Run Total segment, Liam should focus on improving his overall fitness and transition time. Incorporating interval training and high-intensity workouts into his training routine can help him improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training can help him minimize the time spent in the roxzone.
For the Burpees Broad Jump segment, Liam should work on improving his speed and explosiveness. Incorporating plyometric exercises such as box jumps, squat jumps, and burpees into his training routine can help him develop the necessary power and agility for this segment. Additionally, focusing on proper form and technique during the broad jumps can help him maximize efficiency and minimize time lost.
In the Running 6 and Running 7 segments, Liam should focus on improving his endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine can help him build his endurance and improve his ability to maintain a consistent pace throughout these segments. Additionally, practicing proper breathing techniques and focusing on maintaining good form can help him conserve energy and improve his performance.
For the Running 5 and Running 4 segments, Liam should work on improving his speed and agility. Incorporating speed drills such as sprints, shuttle runs, and ladder drills into his training routine can help him improve his acceleration and quickness. Additionally, practicing proper running mechanics and maintaining a strong core can help him improve his overall running efficiency.
To improve his performance in the Rowing segment, Liam should focus on building his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help him develop the necessary strength and stability for rowing. Additionally, practicing proper rowing technique and maintaining a consistent rhythm can help him maximize power output and minimize time lost.
In the Sled Pull segment, Liam should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help him develop the necessary lower body strength for the sled pull. Additionally, practicing proper pulling technique and maintaining a strong grip can help him improve his performance in this segment.
| Similar Athletes | |||
|---|---|---|---|
| Hogan Josh | 2024 London | 01:29:31 | |
| Laraman Aaron | 2024 London | 01:29:32 | |
| Pascual Herranz Guillermo | 2023 Malaga | 01:29:01 | |
| Rocha Javier | 2024 Dubai | 01:29:27 | |
| Baker Justin | 2024 Chicago Navy Pier | 01:29:09 | |
| Maney Michael | 2024 Chicago Navy Pier | 01:29:23 | |
| Williams Dave | 2024 Toronto | 01:29:43 | |
| Patel Keval | 2024 London | 01:29:02 | |
| Silva Sebastián | 2024 Mexico City | 01:29:25 | |
| Krouhs Thorsten | 2022 Hamburg | 01:29:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Jones Liam | 01:33:32 | |
| 2024 Birmingham Jones Liam | 01:24:00 | |
| 2023 London Jones Liam, Green Matt, Reed Alex, Turner Joe | 01:10:18 | |
| 2023 London Skinner Joe, Jones Liam | 01:07:32 | |
| 2024 London Jones Liam, Aston Simon | 01:13:08 | |
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Jones Liam
