Dive into this athlete’s performance at 2023 Hong Kong 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 06:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:35 (From 49:08 to 43:33) | 82.1% |
| Rowing | 00:35 (From 05:46 to 05:11) | 8.6% |
| Ski Erg | 00:15 (From 05:11 to 04:56) | 3.7% |
| Farmers Carry | 00:15 (From 02:17 to 02:02) | 3.7% |
| Sandbag Lunges | 00:08 (From 04:28 to 04:20) | 2.0% |
| Sled Push | 00:00 (From 01:58 to 01:58) | 0.0% |
| Sled Pull | 00:00 (From 04:58 to 04:58) | 0.0% |
| BBJ | 00:00 (From 04:11 to 04:11) | 0.0% |
| Wall Balls | 00:00 (From 03:24 to 03:24) | 0.0% |
| Brasil Medeiros Monica | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:57 | 00:00 | 05:00 -00:03 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:57 | 05:02 +00:09 | 05:00 -00:03 |
| Running 2 | 05:41 | 10:08 | 05:18 +00:23 | 10:02 +00:06 |
| Sled Push | 01:58 | 15:49 | 02:37 -00:39 | 15:20 +00:29 |
| Running 3 | 06:14 | 17:47 | 05:35 +00:39 | 17:57 -00:10 |
| Sled Pull | 04:58 | 24:01 | 05:29 -00:31 | 23:32 +00:29 |
| Running 4 | 06:31 | 28:59 | 05:37 +00:54 | 29:01 -00:02 |
| Burpees Broad Jump | 04:11 | 35:30 | 05:44 -01:33 | 34:38 +00:52 |
| Running 5 | 06:43 | 39:41 | 05:45 +00:58 | 40:22 -00:41 |
| Rowing | 05:46 | 46:24 | 05:18 +00:28 | 46:07 +00:17 |
| Running 6 | 06:33 | 52:10 | 05:39 +00:54 | 51:25 +00:45 |
| Farmers Carry | 02:17 | 58:43 | 02:11 +00:06 | 57:04 +01:39 |
| Running 7 | 06:16 | 01:01:00 | 05:37 +00:39 | 59:15 +01:45 |
| Sandbag Lunges | 04:28 | 01:07:16 | 04:33 -00:05 | 01:04:52 +02:24 |
| Running 8 | 06:17 | 01:11:44 | 05:59 +00:18 | 01:09:25 +02:19 |
| Wall Balls | 03:24 | 01:18:01 | 04:45 -01:21 | 01:15:24 +02:37 |
| Roxzone | 05:22 | 01:26:39 | 06:30 -01:08 | 01:26:39 |
Monica's best running lap was completed in 00:04:57, which is 00:09 slower than the average.
To improve in these segments, Monica should focus on specific training strategies and techniques.
1. Run Total: Monica should work on improving her overall fitness and transition time. This can be achieved through a combination of endurance training, interval training, and plyometric exercises. Incorporating exercises such as running intervals, hill sprints, and agility drills can help improve her running performance.
2. Running 5, Running 6, Running 4, Running 7, and Running 3: Monica should focus on improving her running speed and endurance. Interval training, tempo runs, and long-distance runs can help enhance her running performance in these segments. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can improve her leg strength and power.
3. Rowing: Monica should work on improving her rowing technique and power. This can be achieved through regular practice on the rowing machine, focusing on proper form and increasing resistance gradually. Incorporating exercises that target the muscles used in rowing, such as bent-over rows and deadlifts, can also help improve her rowing performance.
4. Running 2 and Best Lap: Monica should focus on improving her running speed in these segments. Interval training, sprint workouts, and hill sprints can help enhance her running speed and agility. Additionally, incorporating exercises that target the muscles used in running, such as high knees, butt kicks, and lateral lunges, can improve her running performance.
5. Ski Erg: Monica should work on improving her technique and power on the Ski Erg. Regular practice on the Ski Erg, focusing on proper form and increasing resistance gradually, can help improve her performance in this segment. Incorporating exercises that target the muscles used in skiing, such as squats, lunges, and lateral jumps, can also be beneficial.
By implementing these strategies and following the specific training recommendations provided, Monica can improve her performance in the Hyrox race and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Seemann Jana | 2023 Hamburg | 01:26:26 | |
| Roberts Stephanie | 2024 Dallas | 01:26:24 | |
| Cherry Phoebe | 2024 Dublin | 01:26:15 | |
| Devittorio Victoria | 2023 Dallas | 01:27:01 | |
| Pasquier Andrea | 2024 Nice | 01:27:04 | |
| Scargill Lily | 2024 Madrid | 01:26:39 | |
| Sulyos Szilvia | 2021 London | 01:27:03 | |
| Ennis Niamh | 2021 Dallas | 01:27:04 | |
| Illand Laura | 2023 Glasgow | 01:26:37 | |
| San Martin Golderos Patricia | 2021 Madrid | 01:26:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hong Kong Brasil Medeiros Monica, Nam Ian | 01:27:44 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Brasil Medeiros Monica
