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 06:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:53 (From 43:00 to 40:07) | 45.8% |
| Wall Balls | 02:21 (From 08:01 to 05:40) | 37.3% |
| Sled Push | 00:41 (From 03:14 to 02:33) | 10.8% |
| Sled Pull | 00:16 (From 04:39 to 04:23) | 4.2% |
| Ski Erg | 00:07 (From 04:25 to 04:18) | 1.9% |
| BBJ | 00:00 (From 03:31 to 03:31) | 0.0% |
| Rowing | 00:00 (From 04:35 to 04:35) | 0.0% |
| Farmers Carry | 00:00 (From 01:50 to 01:50) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:16 to 04:16) | 0.0% |
| Blake Oliver | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:30 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:48 | 04:23 +00:02 | 04:30 -00:42 |
| Running 2 | 04:22 | 08:13 | 04:49 -00:27 | 08:53 -00:40 |
| Sled Push | 03:14 | 12:35 | 02:48 +00:26 | 13:42 -01:07 |
| Running 3 | 07:02 | 15:49 | 05:12 +01:50 | 16:30 -00:41 |
| Sled Pull | 04:39 | 22:51 | 04:43 -00:04 | 21:42 +01:09 |
| Running 4 | 04:43 | 27:30 | 05:10 -00:27 | 26:25 +01:05 |
| Burpees Broad Jump | 03:31 | 32:13 | 05:00 -01:29 | 31:35 +00:38 |
| Running 5 | 07:54 | 35:44 | 05:20 +02:34 | 36:35 -00:51 |
| Rowing | 04:35 | 43:38 | 04:44 -00:09 | 41:55 +01:43 |
| Running 6 | 04:59 | 48:13 | 05:13 -00:14 | 46:39 +01:34 |
| Farmers Carry | 01:50 | 53:12 | 02:07 -00:17 | 51:52 +01:20 |
| Running 7 | 04:57 | 55:02 | 05:12 -00:15 | 53:59 +01:03 |
| Sandbag Lunges | 04:16 | 59:59 | 04:51 -00:35 | 59:11 +00:48 |
| Running 8 | 05:17 | 01:04:15 | 05:42 -00:25 | 01:04:02 +00:13 |
| Wall Balls | 08:01 | 01:09:32 | 06:11 +01:50 | 01:09:44 -00:12 |
| Roxzone | 04:56 | 01:22:21 | 06:26 -01:30 | 01:22:21 |
Oliver's best running lap was 00:03:48, which was 00:32 faster than the average. This indicates that he has good running speed and endurance. However, his total running time was slower than average, suggesting that there may be room for improvement in his overall fitness level and transition time between exercise zones.
To improve the Run Total segment, Oliver should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, such as interval running, and strength training exercises that target the muscles used during the race, such as lunges, squats, and burpees. Incorporating interval training sessions into his routine will help improve his speed and endurance.
In the Running 5 and Running 3 segments, Oliver lost a significant amount of time compared to the average. To address this, he should prioritize his running training. This can include longer distance runs to build endurance, as well as interval training to improve speed and agility. Hill sprints and tempo runs can also be beneficial for improving his running performance. Additionally, incorporating strength training exercises that target the muscles used during running, such as calf raises and hamstring curls, will help improve his running efficiency.
The Wall Balls segment was another area where Oliver lost time. To improve performance in this segment, he should focus on developing upper body strength and technique. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws into his training routine will help build the necessary strength for wall balls. Additionally, practicing proper form and technique, including a smooth and efficient squat motion and accurate ball toss, will contribute to improved performance.
In summary, Oliver Blake had a strong performance in the Hyrox race at the 2023 Birmingham event. To improve his overall performance, he should focus on improving his overall fitness and transition time. Specifically, he should work on his running speed and endurance, as well as his upper body strength and technique for exercises like wall balls. Implementing race strategies such as pacing, efficient transitions, and segment-specific strategies will also contribute to improved performance.
| Similar Athletes | |||
|---|---|---|---|
| Matallana García Jorge | 2024 Milan | 01:22:28 | |
| Lam Carson | 2023 Hong Kong | 01:22:34 | |
| Owens Jonathan | 2024 Sports Direct HYROX London | 01:21:54 | |
| Duffy Ryan | 2024 Dublin | 01:21:56 | |
| Locatelli Federico | 2024 Fort Lauderdale | 01:22:25 | |
| Kern Tino | 2024 Malaga | 01:22:30 | |
| Hayden Paul | 2024 Dublin | 01:22:15 | |
| Wirtz Jörn | 2022 München | 01:22:04 | |
| Barascu Radu | 2019 Hamburg | 01:22:30 | |
| Llewellyn James | 2022 London | 01:22:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Blake Oliver | 01:15:25 | |
| 2024 Poznan Blake Oliver, Horner Stacey | 01:02:31 | |
| 2024 Poznan Haselgrove Rob, Blake Oliver, Orlandini Rebecca, Horner Stacey | 01:01:29 | |
| 2024 Sports Direct HYROX London Blake Oliver, Carty-Duhaney Shyla | 01:05:21 | |
| 2024 Poznan Starkey Stuart, Blake Oliver | 01:05:10 | |
| 2024 Glasgow Kelly David, Blake Oliver | 01:06:05 | |
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Blake Oliver
